Come to find a comfortable place on your back.
You can have the legs out long or you can plant the soles of the feet with the knees up and let the knees gently knock together.
Begin by noticing your breath.
Notice where it's going,
How it's flowing in through the body and back out.
Notice the natural pause after the inhale and the exhale and bring your attention down to your feet,
Starting at the tips of your toes and curling the toes,
Letting them just be as they are.
Feel the weight of the heels sinking down into the earth.
Notice if you're holding any tension in the ankles or if they feel easy and relaxed as you move up through the calves.
If they are on the earth,
Let them sink down.
Let the shin bones be heavy.
Allow your knees to soften as you bring your awareness to your thighs.
Can you let the muscles soften and lengthen just a little bit more?
Let your hips be heavy,
Really feeling the ground fully supporting you as you bring your attention to your belly.
Let it be soft,
Gently rising with each inhale and falling on the exhales.
Notice the gentle expansion of the ribs on the inhale and how they draw together on the exhale.
Notice the ease in your chest.
If you're holding on to any tightness still in this space,
Can you let it go with each exhale?
Allow the shoulders to come down and notice how your shoulder blades create a little shelf for your heart.
Relax through the neck.
Let the arms be heavy.
The upper arms through the elbows,
Forearms,
Wrists and hands.
Let any grip you have with the fingers go.
Create some space between the back teeth.
Soften your cheeks and let the eyes sink a little bit deeper into their sockets.
Relax the space between the eyebrows and scrunch your forehead.
See if you can find ease all the way through the crown of the head.
And now can you zoom out,
See your body as a whole,
This complete unit working together,
Breathing with ease and knowing that you can come back to your breath at any time.
Thank you for joining.
I hope you have a great rest of your day.
