Good morning,
Or good afternoon,
Or good evening,
Wherever this is in your day.
I'm so very happy that we are here together.
Thank yourself for being here,
I'm thanking you for being here.
Is there something that you would like to receive from listening to this recording today?
Something that you'd like to leave here when you're finished?
Perhaps a reset?
And if you don't have any response coming up for that,
Trust whatever that is meant to happen will happen.
I'm going to offer a few minutes of doing something standing.
And if this feels appropriate for you,
Please join me.
And as you are your own best teacher,
If you prefer to do an alternative,
You're welcome to.
I'll then be inviting all of us to come down to seated or laying down.
So if you'd like to begin by standing,
Gently hop up and down a bit.
And as it feels ready for your body to land,
Allow your feet to land on the earth.
Wiggle your toes,
Sense into all four edges of the feet,
The heels,
The toes,
And both sides.
Perhaps move your toes around a little bit like cat's paws,
Kneading the ground or imagining you have suction cups on the bottom of your feet.
And feel the connection to the ground as you ground.
Imagine roots growing into the earth from your feet,
Connecting you.
Stabilizing you.
Further grounding.
And if you'd like to move into a gentle breathing experience,
Bring an image on your inhale of pulling energy up from the earth,
Up the front body.
And then an image of your exhale descending down the back body and back into the earth.
If you'd like,
You can gently bend your knees,
Reaching down towards the earth,
Scooping up her energy,
Palms open,
Upwards,
Rising.
And on an exhale,
The palms face downwards and the hands move back towards the earth.
So creating a circle of grounded energy around you and within you.
Inhaling up the front of the body.
And when the body informs you,
Exhaling down the back of the body.
You can continue doing this if you joined me.
You can imagine yourself at any time doing this if you'd like.
Maybe a little bit of rocking or swaying from side to side or forwards and back.
And if not already there,
Find your way to a comfortable seated or laying down position.
Feeling us here together,
My invitation is to be here exactly as you are with whatever's present.
Nothing to change or fix.
Nothing to get right.
You're already doing it right.
We're all already doing beyond the best that we can.
And when you allow yourself to be in this present moment supported by nourishment and stillness,
Your body,
Your heart,
Your mind can rest.
So allow whatever parts of yourself you'd like to move towards rest.
Filling this inner bank account with a sense of inner peace or ease or calm.
And take one audible,
Big breath in and let it go with a sigh.
And as we together continue to move towards stillness,
Sense into any area where you may feel a downward pull of gravity,
A downward sensation of gravity.
A point of contact that your seat is making or your feet are making.
In the back of the body against a chair,
A bed,
A couch,
Something beneath you.
Where would your hands like to rest?
In the lap,
On the side body,
A touch point on their way,
Resting on the heart or the belly.
Continuing to move towards landing,
Invite the shoulders to melt down the back body.
Orienting into the space,
Eyes can be open or softened or closed.
Noticing sensations that may be present in the mind.
And if there's a looping conversation or a narrative,
Allowing it to be as it is and gently calling yourself back.
Noticing the temperature in the body and the temperature in the space.
Feeling air move in and out of the body on its own.
The natural breath of you and all of us breathing together.
Bring gentle attention to the toes.
Toes on the right foot and toes on the left foot.
Allowing the toes to rest.
Any sensation that you're aware of,
Allowing it to be as it is or lack of sensation.
And then on to the top of the foot,
Right foot,
Left foot,
And the ankle.
Allowing them to rest.
Now moving to the lower legs,
Lower right leg,
Lower left leg,
Right knee,
Left knee,
Right thigh,
And left thigh.
Awareness to those areas and inviting them to land,
To arrive,
To soften,
To settle.
And then gently moving the attention to the hips and the pelvis.
Right side and left side.
Sensations present or lack of sensations.
There may be a gentle hum or a buzz or a pulse.
A coolness or a tingling or not aware of any sensations.
And continuing to scan the abdomen,
The back,
The ribcage,
And the chest.
Allowing them to have permission to rest.
Sensing a gentle length in the spine without having to move at all.
And then turning the attention to the fingers on the right hand,
The fingers on the left hand.
The palms of the hands and the back of the hands.
Both wrists,
Both forearms,
Both elbows,
Both upper arms.
Softening,
Settling,
Moving towards rest.
Sensation in the neck and the throat,
What's there or not there.
And the head and the face,
Awareness to the hinge of the jaw,
The lips,
The teeth,
The gums.
The tongue resting in the mouth and the roof of the mouth.
You may notice air moving in and out of the nose,
Tickling the nostrils or perhaps the back of the throat.
Awareness to the ears,
Anything that you may hear,
External or internal.
The eyes,
The eyelids,
The eyebrows,
The forehead and the temples.
The scalp,
The whole head.
Scanning,
Noticing,
Letting things be as they are.
No attachment to what is supposed to happen or what needs to be happening.
No agenda.
Offering permission to rest,
To have patience.
Check in and notice,
Is there any part of you that needs love?
Sending love to wherever it's needed to be.
Free from restrictions of the mind.
Free from identifications of past or future.
Completely at peace in this moment.
Whole body emanating light.
A silent non-doing where the mind is unwinding.
Remaining empty and free.
Resting here for as long as you need and when you feel ready to move back into your day,
Take a moment and have gratitude for having shared this practice together today.
