Coming into a comfortable seated position,
Allow your eyes to close and begin to observe your breath naturally coming in and coming out.
Feel your back resting gently against the chair with your hips grounded into the seat.
The chair is easily meeting you so that you are comfortably supported with a deep sense of knowing that you are secure and safe.
Nowhere to go,
Nowhere to be,
Nothing to do but to allow yourself this moment for support and for rejuvenation.
Gently now with your mouth closed,
Breathe in through your nose very slowly and as you breathe out,
Gently purse your lips as if blowing out through a straw.
Allow this gentle breath in and out to continue with a little more intention now.
As you breathe in with every breath,
Feel the air filling the lower abdomen knowing that with every breath you take,
There is a new opportunity to transform and to grow,
To experience joy and wholeness and peace.
Begin deepening your inhalation and your exhalation.
If you can,
Breathing in for a count of three and breathing out for a count of six.
In through the nose,
One,
Two,
Three,
Out through the mouth,
One,
Two,
Three,
Four,
Five,
Six.
Continue like this.
You may sense that by breathing in this way,
Elongating the inhalation and the exhalation,
The pressure is released and that you are sitting even more comfortably and deeply in a seat where you are right now.
Nowhere to go,
Nowhere to be.
Continue breathing in this way as we begin scanning your body for any information that your body may be wishing to tell you today.
So as you continue to gently breathe in for three and out for six,
Bring your attention now to your neck.
As your attention is gently resting around the area of the neck,
We are simply observing no need to change anything at all.
Paying attention to how the neck feels.
Is there tension?
Where is your neck resting?
Are there any areas of the neck that are speaking to you right now?
Gently breathing in and out.
From here,
Draw your attention now into the chest.
How is your chest feeling in this moment?
At times,
Certain thoughts might pop up,
Maybe a sensation or colors,
All of it is okay.
It's simply your body attempting to communicate with you.
So all we are doing right now is just observing.
And now take the attention into the stomach,
The abdomen.
Observing how the abdomen is feeling in this moment.
All the while breathing in and out.
Are you able to feel the breath coming into the abdomen?
Or is there any guarding of the muscles?
Now bringing the tension to the tops of your thighs.
Observing how the thighs are feeling right now.
Drawing the attention now into the feet.
Still breathing in for three,
Out for six.
Is there any tension in the toes,
Tightness?
Do the feet feel heavy or light?
By observing our body in this way,
We are becoming more present,
More aware of how we are in each moment.
And with that,
Creates a beautiful allowing.
Allowing for love and for peace in every single moment of the day.
Regardless of what is occurring anywhere around us.
As if we are on a big ferris wheel,
But we are at the center,
Never wavering.
All from just taking the moment to observe what the body is feeling like.
Draw the attention now into the shoulders.
Observing the position of the shoulders.
The way the muscles feel.
Again,
Thoughts may arise and just gently let them pop up and pass if they do.
Still breathing deeply.
Draw the attentions then into the hands.
Can you feel the breath coming in and out of your hands?
Are they heavy or are they light?
As you continue to breathe deeply,
Draw your attention now into the head.
How is your head feeling?
Is it full?
Is it empty?
Does it feel big or small?
Your breath is always grounding you throughout the practice of scanning your body.
Now gently allowing that awareness to just complete around your whole body.
Seeing yourself as one unit instead of all these individual segments.
On your next exhalation,
If there was any tension that you did feel in any of the parts,
As you exhale now,
Allow any of that tension to breathe out,
To float away from you.
Continue to do this with your long,
Slow,
Deep breaths.
Breathing out any tension from the neck,
The shoulders,
The abdomen,
The thighs,
The feet,
The hands or the head.
And as you're breathing out that tension,
Visualize that it is turning into positive energy around you,
Filling the space with more creativity and peace.
Continue this with the exhalation.
Releasing any negativity,
Any heaviness,
Any pressure,
Maybe mental pressure or physical pressure.
Let it leave the body and turn into beautiful peace in the air around you.
As you do this,
Feel yourself sinking more deeply into the chair with a sense of lightness.
Now being able to more fully and presently feel the breath coming in through your nose.
Now with your inhalation,
Invite in strength,
Joy,
Peace,
Freedom,
Happiness and clarity.
With each breath that comes into your body,
Strength,
Peace,
Joy,
Freedom,
Happiness and clarity.
Breathing every cell of your body with new light energy.
Invigorating you so that you will be able to be more present and peaceful throughout your day.
As you continue to breathe in the strength,
Peace,
Joy,
Freedom,
Happiness and clarity,
Allow a smile to come across your face.
Allow a smile to come across your heart.
Knowing that all that you desire,
All that you work so hard to create is already yours.
There is nothing to do,
Nothing to claim,
No to-do list.
Only just to breathe in and know that you are loved and whole.
Take one more deep breath in,
One,
Two,
Three and then out,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
