Let's begin by finding a comfortable position,
So you might like to sit in a chair with your feet on the ground,
Or maybe lying down if that feels better for you.
So,
Just take a moment to arrive,
Letting your body be supported by whatever is holding you,
And I just invite you now to gently close your eyes if that feels okay,
Or just soften the gaze,
And just start by bringing your awareness to your breath,
There's nothing you need to change here,
Just notice the natural rise and fall,
The in-breath,
The out-breath.
Now,
Imagine that your body could melt,
Melt just a little,
Like warm wax softening,
We'll move slowly through the body,
Inviting the muscles to relax,
To soften,
Not forcing anything,
Just allowing.
So,
Bring your attention to your face,
Soften your forehead,
Let the muscles around your eyes relax,
Release your jaw,
Just let a small space open between your teeth,
Notice if your tongue can rest gently in your mouth,
Let this wave of softening move down into your shoulders now.
Often we carry tension here without realising,
Just imagine your shoulders are dropping,
Like heavy coats slipping off a hanger,
Allow your arms to hang a little heavier,
And your hands just resting with ease.
Now,
Bring awareness to your chest and belly,
With each exhale,
Let them soften,
Just release any sense of holding in your belly,
As though you're giving yourself permission to let go.
Now,
Notice your back,
Imagine it broadening,
The muscles unwinding,
As if you're leaning into gentle support.
Bring attention into your legs,
Can you soften your thighs,
Your knees,
Your calves,
Let your feet be heavy,
As though they're sinking into the earth.
On your next exhale,
Allow the feet to become heavier,
As they sink into the earth.
Take a moment now just to sense your whole body,
From head to toe,
Allow your muscles to be like a relaxed noodle,
No effort,
No bracing,
Just soft and loose.
You can stay here for a few more breaths,
Noticing what it feels like when your body lets go of any unnecessary effort.
And when you're ready,
Gently open your eyes or lift your gaze,
And just bringing this sense of softness with you,
As you return to your day.
Be well.
