Inviting your body to start to soften into the space.
Feeling a sense of ease and relaxation.
Inviting in a sense of ease into the body.
Just noticing how you are,
How you feel.
Any physical aches or pains or niggles,
Just noticing what's going on in the body.
If you feel any tensions in the body,
Any movements with the sound,
Any sensations,
Just breathing into those sensations or feelings.
Welcoming the release of any uncomfortable sensations with a nice deep breath.
As you exhale,
Just inviting a sense of release in the body,
In the muscles.
Any little gurgles.
Welcoming all movements because that's what happens when the body is relaxed.
Things shift and move and we can just go with the flow of energy as it moves and shifts.
And it's nice to just notice any sensations or movements or feelings without any need to judge anything that comes up,
So even any thoughts that arise,
Just allowing those thoughts to come and go freely,
Just as they are.
Feeling all of those places of contact in the body and whatever is supporting you,
Whether that's the ground beneath you or the chair supporting you,
Just having a sense of all those places of contact with the chair and with the ground.
So the feet and the back of the heels,
The bases of the feet.
The backs of the legs and the hips and the back and the backs of the shoulders.
Feeling the hands and the arms resting close to the plate.
With a nice big breath and an exhale,
Inviting the shoulders to release and soften.
And with the next breath,
Inviting the jaw to soften.
And the next breath,
Inviting the jaw and the shoulders and the hips to soften all together.
Having a sense of the spaces around the body and your own energy space.
Feeling like you're in your own bubble of energy,
Protected and safe.
Feeling any sensations within,
Any little subtle movements as the body softens to the breath.
And a sense of the spaces within the whole of the body,
So all of that space contained within.
Like a gentle soft awareness of all the muscles and all of the bones and the connective tissues and the breath throughout the body,
The water element,
The blood and the lymph flows through.
Gentle awareness of the head and the spaces of the head and the arms.
The legs and the torso and the back.
And then all of that,
All of those places,
The whole of the body.
Inviting a softness into the brow,
Whole of the forehead.
Softening into the space of the forehead.
Inviting that softness into the eyes,
Into the eyelids,
The eyebrows and all around the eyes,
Into the delicate tissue around the eyes,
The eye sockets,
Inviting softness into the eye sockets.
And the scalp,
All around the back of the head and the sides and the top of the head.
And the cheeks,
Inviting softness into the cheeks.
Awareness of the nose,
The tick of the nose,
The mouth,
The lips,
The inside of the mouth,
So the tongue,
The tick of the tongue and the root of the tongue.
Sense of the throat,
Awareness of all of the spaces around the throat,
My neck,
The muscles of the neck.
The sense of the hollow of the throat,
Space between the two collar bones.
The collar bones themselves.
And the shoulder joints.
The arms around the shoulder joints,
Around the shoulders and down through the arms,
The tops of the arms,
The elbows,
The lower part of the arms,
Into the wrists,
Awareness of the hands,
The palms of the hands,
The backs of the hands,
The fingers and the thumb and the tips of the fingers and the tips of the thumbs.
Bringing the awareness into the heart space and the chest.
Inviting a softness into the heart,
Into the breastbone and around the breastbone,
Into the spaces inside the chest.
Inviting softness and ease into the chest,
Around the heart and the lungs.
Let that gentle softness expand into the whole of the area around the chest,
The front and the sides and the back.
Moving down through into the abdomen,
Inviting softness into the diaphragm and all around the diaphragm,
Moving down through the navel and the stomach into the belly,
Inviting softness into the belly.
And all the areas around the belly,
So the front of the belly and the sides and the back,
Lower back into the pelvis,
The front of the pelvis and the sides and the back of the pelvis,
The tailbone,
The pelvic floor,
The hips,
Inviting softness into the hips,
Sense of the hip joints,
Feeling that softness run down through the thighs,
The fronts,
The sides and the backs of the thighs,
Into the knees,
Around the knees,
Into the lower parts of the legs,
Through the shins,
Calves,
To the ankles,
The heels,
The soles of the feet,
The sides of the feet,
The tops of the feet,
The toes and the tips of the toes.
And with the next wave of breath,
The sense of the whole of the body.
Writing the awareness to rest in a safe and comfortable space within.
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