Hello and welcome.
Thank you for listening and choosing to take a moment to slow down.
Start by making yourself comfortable.
If you can lie down,
That's a great option.
But feel free to find a comfortable seated posture.
Move around a little bit and find that sweet spot.
And now close your eyes if that's comfortable.
Otherwise,
Simply soften your gaze.
Take a couple deep breaths,
Completely filling your lungs,
Letting your chest and belly expand forward.
And then let all the air go,
Emptying your lungs completely.
And on your next breath,
As you exhale,
Allow your shoulders to soften and relax your jaw.
Now we'll take a few moments to explore our senses and connect to our current experience.
Start by just noticing any sounds that you can hear near or far.
Simple vibrations moving about with or without your attention.
But in this moment,
Whatever sound is present,
This is your current experience.
Let your mind be free of identifying and just listen.
Take a deep breath in and a deep breath out and repeat.
Let go of any attention you have to the sounds around you.
And now start to notice any scents or smells that might be present.
Again,
Not trying to identify,
You're just noticing.
Feel the air move in and out of your nostrils as you experience the air around you.
Take a deep breath in and a deep breath out and repeat.
Moving your awareness to your mouth,
Wiggle your tongue.
Notice any taste or texture.
Feel the backs of your teeth with your tongue.
And then just let your whole jaw and tongue soften.
Take a deep breath in and a deep breath out and repeat.
Now bring your awareness to your eyes.
If your eyes are closed,
Notice the darkness.
Maybe random images surface.
If your eyes are open,
Enjoy the blur or softened focus,
Allowing your eyes to relax.
Take a deep breath in and a deep breath out and repeat.
Moving your awareness to your body,
Notice any sensations you're feeling right now.
Whether they're big or small,
No need to judge or question,
Just notice.
Feel the connection or the support your body is receiving from whatever you are resting on.
Now simply just be here.
When you are ready to move on with your day or night,
Slowly start to bring movement back to your body,
Opening your eyes if they are closed,
And enjoy.
