Welcome,
And no matter how your day has been,
I want to thank you for taking this time to pause and to simply be here for you.
Because you are exactly where you need to be to relax,
To release,
And to reconnect with the most important person in the room,
You.
Let's begin your practice.
Let's begin by finding a comfortable seat or lying down position.
Let your hands rest easily,
And close your eyes if that feels safe.
Take a long,
Gentle breath in through the nose,
And softly sigh out through your mouth.
Let's do that again.
Inhale slowly,
And exhale fully.
One more breath,
Just like that.
Inhale,
And exhale.
Now,
Bring your attention to all the way down to your feet.
Bring your awareness,
And see if you're holding tension here.
Gently curl in your toes,
And hold for just a moment,
And then release.
Let your feet feel soft and free.
Now,
Move your awareness up to your legs,
Gently tightening the muscles in your calves and thighs,
And hold for just a moment,
And release.
Let your legs become heavy,
Grounded,
And relaxed.
Now,
Bring your focus to your hips and low back,
And bring awareness to see if you're holding tension here.
And with a deep breath in,
And a slow exhale out,
Allow any tension to melt away from the body.
Take a breath,
And let it go.
Now,
Shift your attention to your abdomen,
Gently tightening the belly slightly,
Holding it for a moment,
And releasing.
Move up to your chest and shoulders,
And take a deep breath in,
And with a full exhalation,
Allow tension to drift away.
Let the shoulders drop back,
And gently opening up the heart space,
Welcoming calm,
Welcoming ease,
Welcoming freedom.
Bring your awareness to your hands,
Gently curling the fingers towards the palm,
And holding,
And releasing.
Letting your fingers uncurl,
And letting them rest.
I invite you now to bring your awareness to your face,
And let your eyes soften,
And settle into their natural resting place.
Welcome in a sense of softness and ease.
Now,
Gently notice your jaw and your lips,
Allowing the surface of your cheeks,
Your eyebrows,
And your forehead to release,
And to relax.
With every breath,
You are in a space to let go.
Let go of effort,
Let go of expectation,
Letting go into your space of freedom.
You are free in this moment,
Free to be here,
Just as you are.
Free to feel,
Free to soften,
Free to nourish and reconnect with yourself.
There is nothing to fix,
Nothing to change,
Just breathe,
Just be.
And at this time,
In this space,
It is enough.
With each time you practice,
It becomes easier to return to this place,
This place of calm,
This space of freedom.
And with practice,
Your ability to support yourself grows.
You are learning,
You are transforming,
You are becoming more connected.
Now,
As we come to the end of your practice,
I invite you to gently begin to bring your awareness back to the room.
Notice the surface beneath you.
Feel the air around you.
Take a deep breath in,
And exhale slowly.
I invite you to bring small movements back into your body,
Wiggling your fingers,
Wiggling your toes.
And even invite in a long body stretch,
If that feels good.
As you return to your day,
Carry this sense of calm with you.
Know that this freedom lives within you,
And you can return to it any time.
Thank yourself for taking this time.
You are worthy of rest,
And you are capable of calm,
And you are free to begin again any time you choose.
