Start by checking in with your body,
Make sure that you're sat in a comfortable position and just start doing your body's sweep.
Maybe start at the top of the head,
Give you a little bit of direction.
Just feel the top of your head.
Feel that small space between your hair and the air around you.
And then fall down into that space and kind of land on the top of your head,
Feel your scalp.
Move down over the front of your face.
Check in with your forehead,
Make sure that there's no tension there.
If it feels a little bit tense,
A little bit tight,
See if you can take a breath.
And as you exhale,
Soften your eyebrows,
Soften your forehead.
You'll feel the slightest movement,
Like a slightest falling,
Dropping.
Check in with your cheeks,
Your jaw.
Give yourself a little bit of space between your teeth so that your jaw's not clenched.
And then move back up to the top of your head and go down the back of your head.
Feel the back of your head,
The back of your neck.
Down into your shoulders.
On your next exhale,
Just let your shoulders drop,
Just like your eyebrows.
Pull them down a little bit and make some space between your shoulders and your ears.
Bring your attention down to the front of your chest and the muscles that go across your chest.
See if you can soften them.
On the next exhale,
Breathe out,
Relax.
Take your breath to the back and feel just below your shoulders.
Down around your scapula.
See if you can soften your back.
Breathe into it as if you're breathing in a breath of relaxation that softens it.
Go all the way down your spine.
So follow each vertebra.
Imagine you're just kind of sliding down over the centre of your spine,
Down your back.
Checking in,
Making sure that everything is aligned and comfortable.
Until you get to the bottom of your back,
Just above your hips.
Take a nice,
Big,
Deep breath into this part of your body.
And as you exhale,
Really see if you can just soften everything that might be tight around the lower back.
Might take a couple of breaths.
Feel as if you're relaxing into your hips and your hips are opening and releasing and kind of settling into your seated position.
Then come back around and feel your tummy.
Breathe.
Nice,
Long,
Slow,
Deep breath into your abdomen.
Let it expand fully.
Feel the expansion.
Let your tummy completely soften.
So let it fall,
Let it relax.
As if you've just eaten a big meal.
Allow your tummy to fully expand.
And then on your breathing in,
Feel it contract.
As you release all of the breath,
Feel how your abdomen naturally pulls back towards the spine.
Then start to move down into your legs.
Feel your thighs,
The fronts,
The backs.
Feel all the way down into your knees.
Down your calves at the back,
Down the fronts of your shins.
Go all the way down to your feet,
Your toes.
And then bring your attention into your hands.
Allow your hands to just kind of sit open.
Let the palms face up towards the sky for me.
Like cups ready to receive.
And start to feel the energy inside of your hands.
Notice the tingling in your fingertips.
Notice the kind of humming,
Buzzing sensation in your palms.
Take deep breaths,
Relax,
And just focus on the sensations.
And let's just think about our life so far this year.
Just this year,
Let's make it quite simple.
Just these last couple of months,
Think about very small,
Very small,
But you still did it.
Think about something very small that you achieved.
Could be something very simple like taking the trash out when you didn't want to,
Having a shower when you didn't feel like it.
Think about those types of insignificant things that we don't really think about,
But think about how many maybe you've done already this year.
Where you've had just a little bit of push inside.
You've had that energy just enough to push yourself to say,
Let's just do it.
Think about how many times you do that for yourself really,
So that you feel a sense of the minutest amount of achievement,
But it's there.
You're doing these things probably quite a few times a week.
Things you don't necessarily want to do,
But you do.
Maybe it's quite a few times a day.
Can you just take a breath for me?
A big,
Deep,
Meaningful,
Intentional breath.
And as you breathe out,
Imagine that that's just a sigh of gratitude,
Like a thank you.
Good job.
Good job,
Sweetie.
You did those things.
Just for yourself.
You know the things I'm talking about,
The things that no one else seems to notice,
The things that maybe you do all the time,
Constantly doing,
And you don't really get any praise or acknowledgement.
But let's just acknowledge yourself for a moment and just say,
Good job.
Now let's think about some bigger things that maybe you've achieved over this last couple of months.
Think about things maybe that you've done in the family,
Maybe conversations that you've achieved that you've had with your partner.
Maybe you've achieved things at work.
What have you done that you can just sit here with now in this moment and give yourself a little bit of grace about?
Some gratitude,
Some appreciation.
Think about how awesome you are.
Just do these little things that you're trying,
That you care,
That you're conscious and you have an awareness of just trying to be the best person that you can be.
Even if at times it feels as if it's not quite good enough,
That's okay.
Right now we're in appreciation mode.
We're in that mode of,
You know what,
I do try.
And I really do care.
And that's good enough for me to just pat my own back right now and give myself a big hug and a big thank you for everything that I do.
The tiny things,
The mundane and the bigger things.
Just kind of say to yourself for me,
I see you.
I hear you.
I know your intentions.
I appreciate you.
Allow yourself this peaceful,
Quiet time to just feel as if you're recharging your batteries a little bit.
You're recharging your heart,
Your energy,
Your body.
This is your time.
Your precious time where you can be just still and quiet before you dive into your day or the rest of your day.
How nice does it feel to be able to feel your heartbeat?
How nice does it feel to feel the life force in your hands and your fingers?
See if you can take a sec to just soften even more.
Relax completely for this last couple of breaths that you're present with it.
Really drop.
You can even relax your spine if you want to.
Just soften everywhere.
And breathe and enjoy this feeling.
Sometimes it's really nice to just be seen even if it's by yourself.
To be acknowledged for everything that you do.
Even if it's you that's doing it.
I'm going to count to three and then when I get to three you can very slowly open your eyes and come back into your reality.
One,
Two,
Three.
Back fully.
Just take in your surroundings with your eyes open.
Back in your day.
Back in your life.
Back in your body.
Namaste my friends.
Namaste.
