Find a nice comfortable seat in a place where you'll be undisturbed for five short minutes.
Inviting ourselves this time today to begin to settle the body,
Settle the mind,
And take a few breaths,
And invite the body this opportunity to also begin to slow down and relax.
Bringing our awareness in through the tips of our toes,
The arches of our feet,
And our heels.
Bringing awareness to any sensations,
Any thoughts that come up as we scan through the muscles and the physical form in the feet,
Up through the ankles,
Our calves and shins,
In through the knees and quads,
The hamstrings,
Our glutes,
And into our hips.
Maybe noticing the sensations or thoughts that come up as we draw our awareness through the side of our torso,
The expanding and contracting of the stomach and the abdomen with our breath,
The rising and falling of our chest and rib cage,
The length up and down the spine,
The flow of energy through the body,
And also bringing awareness to the shoulders,
The weight and heaviness of the arms,
The softness of the palms and the fingers.
Letting go of any tension through the hands,
The wrists,
The forearms,
Maybe inviting the shoulders to melt further away from the ears.
Creating length through the neck,
Bringing our awareness and scanning through our jaw.
How is the jaw feeling today?
Maybe taking this opportunity to invite the jaw to soften just a little bit more,
Maybe inviting the mouth to relax,
The tongue,
Even the gums and the teeth to relax,
To take this opportunity to soften and be at peace.
Bringing awareness to the very small and delicate muscles through the face,
Around our mouth,
In through the cheeks,
The temples and our ears,
Around the eyes and the forehead,
And all through the rest of our scalp,
And our back of our head,
Sides,
All the way to the top of our head.
And to be aware,
To invite our awareness to any sensations,
Emotions,
Thoughts or distractions that come up as we notice the physical body.
And maybe taking this opportunity to invite the body to take a break,
Just take a little break,
With no pressure to be any different,
But if it chooses to,
If there's a possibility,
If there's a desire to soften even the smallest amount,
To relax even just one percent,
Just to see how it feels.
And as the body continues to soften,
Noticing the breath,
The rise and fall of our natural cleansing breath,
Filling the body,
Leaving the body,
Staying here as long as you feel comfortable,
As long as you feel as nurturing.
