Letting yourself slowly arrive here in this moment and allowing yourself to settle in.
Making any adjustments to your body to be as comfortable as you can be and knowing that at any time during this practice you are welcome to move your body in a way that feels comfortable and right for you.
Knowing that stillness is not the aim if that takes you out of this practice.
Perhaps setting the intention to keep staying connected with your body and listening to what it needs from moment to moment.
Taking some final moments here to make any final adjustments to your posture,
To how you are seated or lying down.
Whichever is comfortable for you and more accessible for you today.
If you find yourself getting distracted by any external distractions,
Any sounds or any discomfort or the pain in your body,
That's ok.
Remembering to notice and gently bringing your awareness back to this practice,
Back to this guidance.
In your own time,
Gently bringing your awareness to the sounds that you can hear,
Both in this space and outside.
Noticing the sounds of the birds,
Passing traffic,
Any people or pets that you can hear.
Noticing the sound of this guidance,
Perhaps the sound of your own breathing and anything else that grabs your attention.
Then just noticing any sounds that come into your awareness in this moment.
Then slowly moving your awareness to your breath.
Perhaps taking an inhale and exhaling.
Just noticing the natural rhythm of the breath as you breathe in and breathe out.
You might also notice where in your body you feel the breath the most.
Perhaps it's when it enters through your nostrils or when it passes down your throat into your chest.
Or maybe you notice your belly moving up and down as you breathe in and out.
On your next inhale,
Perhaps noticing any smells you can smell around you.
And as you do this,
Allowing yourself to notice any thoughts that might appear about the smells that you smell.
Perhaps letting yourself notice these without judgement,
With a sense of curiosity and openness.
And gently moving your awareness to the feeling of your clothes on your body.
Noticing the textures,
Noticing the temperature of the air on your skin.
Perhaps it's a little cool or warm or it might just feel right.
Perhaps noticing the points of contact between your body and any surfaces it might be touching.
Letting the weight of your entire body fall on the surface that you are sitting or lying on.
Letting yourself be fully supported and held by the surface,
By the ground beneath you.
If your feet are on the floor,
Just noticing the point of contact between your feet and the floor.
And letting them fully drop.
If you notice any thoughts swirling in your mind,
That's okay.
Just gently noticing them and bringing your awareness back to the practice.
And perhaps to the feeling of your feet on the floor or any other points of contact.
Between your body and any surfaces it might be touching.
When you're ready,
Gently bringing your attention to the top of your head.
And letting it slowly move down to your forehead.
With the intention to just notice.
Notice whatever sensations might be present with a kindness and a curiosity.
Moving down to your eyebrows,
Your eyelids and your eyes.
Your wrist of your face,
Your nose,
Your mouth,
Your lips.
Noticing how your tongue is sitting in your mouth today.
And gently bringing your awareness down into your neck.
Your shoulders.
Noticing whether your shoulders are scrunched up and rounded or whether they're falling away from your ears.
Just noticing whatever might be present,
However they might be today.
With that kindness and openness and a curious mind.
And slowly bringing your awareness down your back.
Your upper back,
Your middle back and your lower back.
Moving your awareness from your shoulders into your arms.
Noticing any sensations in your arms,
Your elbows,
Your forearms.
Reaching down into your hands,
All the way to the tips of your fingers and your fingernails.
Letting your awareness flow down your neck to your chest,
Down into your stomach.
Noticing if this area feels tight or spacious or open or perhaps numb.
Just noticing without the need to label any sensations as good or bad.
And moving your awareness down your pelvis,
Down in your thighs,
Quads,
Down to your knees.
And gently bringing your attention to the legs,
Lower legs and the calves.
Down to your ankles and your feet.
And letting yourself notice the sensations in every single one of your toes and your toenails.
Your areas of pain,
Getting your attention,
That's okay.
Taking a brief moment to just notice and then bringing your awareness back to this guidance.
In your own time,
Bringing your awareness to your heart,
To your chest.
Perhaps you can notice the beating of your heart or not and that's okay too.
Letting yourself tap into the well,
The deep well of love,
Compassion and kindness that resides in your heart.
Allowing yourself to feel that love.
When you're ready,
Perhaps noticing where in your body you need the most love right now.
Being open and curious without the need to think.
Wherever comes up as the first response is often the right one.
While also remembering that there is no right or wrong.
Taking a moment to locate that place in your body.
Perhaps there's multiple places and that's okay.
Perhaps it's your entire body and that's fine too.
Once you have spotted the place in your body that needs the most love right now.
Perhaps allowing a beautiful healing green light emerge from your own deep,
Loving,
Compassionate,
Kind heart.
And slowly and effortlessly making its way to that place in your body that needs the most love right now.
Letting it move at its own pace.
If you notice a resistance or if your mind questioning if this is even possible,
That's okay.
Just noticing any thoughts or feelings around this.
And letting your heart spread that love,
Healing,
Kindness,
Compassion to the parts of you that need it the most in this moment.
Letting them move.
Letting the love,
The healing,
The beautiful green light move at its own pace and its own rhythm,
Its own direction.
Just noticing as it fills up the parts of your body that need the most love and healing right now.
And moving your awareness to the parts that have received the healing.
Perhaps letting yourself be immersed in the love and the healing that you have created for yourself.
Resting in this space in silence for the next few minutes.
Back to the sounds that you can hear in this space or outside of it.
Bringing your awareness back to the points of contact between your body and the surface you are sitting or lying on.
Gently moving your attention to your breathing.
Noticing the in-breath and the out-breath.
Perhaps sensing if your breathing feels any different to when you started the practice.
Noticing the temperature of the air on your body,
The feeling of your clothes,
The textures.
In your own time bringing some very gentle movement in your fingers and your toes.
And when you're ready,
Giving your body a little stretch however it feels right for you.
Whether it's stretching your arms up above,
Your legs from side to side,
Or however else your body wants to stretch.
And when you're ready,
Only when you're ready,
You might like to very very slowly blink open your eyes and notice how you feel.
