Welcome.
Let's begin by getting into a comfortable position.
You can sit upright with your feet resting on the floor or lie down if that feels more supportive today.
Let your body be held by the surface beneath you.
If you feel comfortable,
Close your eyes.
If not,
Soften your gaze and gently rest your eyes on a point nearby.
Let this be a time to come home to yourself.
Take a deep breath in and a slow breath out.
Again,
Inhale and exhale.
Feel the body breathing.
Let the breath be natural.
Let it support you.
Now,
Gently bring your attention to the top of your head.
Just notice without needing to change anything.
What sensations are present?
Warmth?
Coolness?
Pressure?
Or maybe nothing at all?
Move your attention slowly to your forehead.
Soften this area if you can.
Let the space between your eyebrows relax.
Bring awareness to your eyes,
Cheeks,
And jaw.
Let your jaw be loose.
You might even part the teeth slightly.
Drop your attention down to your neck and throat and notice what's here.
Maybe it's the gentle movement of breath or the way your head is supported.
Just notice.
And now into the shoulders.
Let them drop a little if that feels good.
Notice the weight they carry.
Allow any tension to soften just a bit.
Bring awareness down the arms,
Upper arms,
Elbows,
Forearms,
Wrists,
And into the hands.
What do you feel?
Temperature?
Tingles?
Contact with clothing or surfaces?
Now gently shift your focus to the chest.
Feel it rise and fall with each breath.
Allow the heart space to be open just as it is.
Bring your attention to the belly.
Notice any movement here with the breath.
Expansion?
Contraction?
Can you soften a little more on the next out breath?
Now let your awareness travel to your lower back,
Your hips,
Your seat.
Feel the support beneath you.
Let your weight be held.
Now move slowly down through your legs,
Thighs,
Knees,
Shins,
Ankles,
And finally into the feet.
What sensations are here?
Heaviness?
Tingling?
Stillness?
Now hold the whole body in awareness.
From head to toe,
Just noticing.
Breathing?
Being?
Let go of scanning now.
Let the body breathe itself.
Let the mind rest.
Just be here fully.
And when you feel ready,
Bring your awareness back to the room.
Feel your body in the space around you.
Wiggle your fingers or toes and stretch gently if you'd like.
Take a deep breath in and exhale slowly.
Then gently open your eyes or lift your gaze.
Carry this embodied awareness with you into whatever comes next.
Thank you so much for your practice today.
