Welcome.
I'm so glad you're here.
Today,
We'll simply become aware of the body.
Noticing how it feels in this moment without trying to change anything.
There is nothing to fix.
Nothing to achieve.
Just an opportunity to become present with yourself.
Let's begin.
Bring your attention to your breath.
For a few moments,
Simply notice it.
Notice the air as it flows in.
And as it flows back out.
Breathing in.
And breathing out.
Allow your breath to settle into its own natural rhythm.
Now on your next inhale.
Invite the breath to become just a little deeper.
Allowing it to fill your belly.
As you exhale,
Let the breath leave slowly.
And completely.
Breathing in.
And long,
Easy breath out.
Letting your body know that it is safe to relax.
A deep breath in.
And a slow calming breath out.
One more time,
Breathing in.
And breathing out.
If it feels comfortable,
Gently close your eyes.
Allow your body to settle a little more deeply into the chair or wherever you're resting.
Relax your jaw.
Soften the muscles around your eyes.
Let your shoulders relax.
Soften your chest.
Relax your belly.
Allow your hips,
Legs and feet to become heavy and supported beneath you.
There is nowhere else you need to be.
Nothing else you need to do.
Just this moment.
If it feels comfortable.
You can gently close your eyes.
As your breathing continues.
In your mind's eye.
Imagine yourself standing in front of an elevator.
Take a moment to notice what this looks like.
Perhaps it's sleek and modern.
Maybe it's made of warm,
Polished wood.
It could be an old-fashioned elevator with beautiful iron gates.
Or perhaps it's something completely unique.
There is no right or wrong.
This is your elevator.
When you are ready,
The doors gently slide open.
Inside instead of numbered floors.
Each button represents a different area of your body.
This elevator will simply guide your awareness,
Helping you gently explore each part of yourself.
Take one slow breath in.
And breathe out.
Now reach forward and press the first button labeled Head.
The doors softly close.
You feel the gentle movement of the elevator as it arrives at your first destination.
The doors open.
Step out with your awareness resting completely in your head.
Notice whatever is here.
Perhaps you feel warm.
Coolness Pressure.
Lightness or maybe very little at all.
There is nothing you need to create.
Simply notice.
You might imagine this space as a landscape.
What does it look like?
Is it bright or dim?
Busy or quiet.
Open or enclose.
Whatever comes to you is perfectly okay.
Take a few slow breaths here,
Simply observing.
When you're ready,
Step back into the elevator.
The doors close gently behind you.
Now press the button labeled Shoulders and Chest.
You feel the elevator slowly descend.
You feel it going down.
And down.
Until he comes to a gentle stop.
The door is open.
Allow your awareness to step into your shoulders,
Your chest,
Your heart space.
Notice how this area feels.
Do your shoulders feel light or heavy?
Can you sense any tightness,
Any openness?
Any warmth or coolness.
Simply become aware.
Allow each inhale to gently expand your chest.
Allow each exhale to soften any unnecessary tension.
No need to force relaxation.
Just notice.
Stay here for a few quiet breaths.
When you are ready,
Return to the elevator.
The doors close once again.
Now press the button labeled Abdomen.
Feel the gentle downward movement.
Steady down.
Down.
And down.
The elevator comes to a rest.
The doors open.
And your awareness steps into your belly.
Notice the movement of your breath here.
Feel your abdomen gently rise as you inhale.
And softly fall as you exhale.
Observe any sensations.
You might notice comfort.
More tension.
Maybe even some emotions.
There might be nothing at all.
Whatever you notice is welcome.
There is no judgment.
Only awareness.
Take several slow breaths into your belly.
Allow this space to soften naturally.
When you feel ready.
Step back into the elevator.
The doors close behind you.
Now select the button labeled.
Base.
The elevator slowly descends once more.
Down.
Down.
Until it comes to rest.
The doors open.
Bring your awareness into your pelvis.
Your hips,
Your sitting bones,
The base of your body.
Feel where your body is supported.
Notice the connection between your body and the surface beneath you.
Sense any feelings of steadiness.
Or perhaps areas that still hold tension.
Imagine each exhale allowing you to settle just a little more deeply.
Breathing in.
And breathing out.
Let's spend a few quiet moments here.
When you're ready,
Step back into the elevator.
And press the final button labeled Feet.
Feel the elevator continue its gentle journey downward.
Passing through your legs.
Going down.
Until it reaches your feet.
The doors slowly open.
Bring all of your awareness into your feet.
Notice every sensation.
Perhaps warm.
Coolness.
Tingling heaviness or lightness.
Simply observe.
Imagine your feet becoming deeply connected to the earth beneath you.
In your awareness,
You feel grounded.
Study.
Supported.
As you feel the sensations,
Take a few slow,
Comfortable breaths here.
When you feel ready.
Return to your elevator one final time.
Press the button marked Main Floor.
Feel the elevator gently rising.
Moving upward through your body.
Past your feet.
Your legs.
Your pelvis,
Your abdomen.
Up past your chest.
Your shoulders.
You're next.
Until the elevator finally rests.
Once again.
At your mind.
Your awareness returns to your whole body.
The doors open.
You step over.
Take a slow deep breath in.
And a long,
Gentle breath out.
Now notice your body as one complete whole.
Notice how it feels compared to when you first began.
There is no right answer.
Only your experience.
Begin inviting a little movement back into your body.
Gently wiggle your fingers.
Wiggle your toes.
Slowly roll your shoulders.
Softly move your neck.
Take one final deep breath in.
And release it with a long satisfying sigh.
As you prepare to continue with your day.
Remember that your body is always communicating with you.
The more often you pause to listen,
The easier it becomes to understand what it needs.
Whatever you experienced today was exactly right for this moment.
Thank yourself for taking this time.
And when you're ready,
You can gently open your eyes.
