Alright,
So let's close our eyes and start by just simply taking three deeper and longer breaths than you've been taking today.
Breathing in through your belly,
Expanding,
Filling up,
And just blowing out through your mouth like you're blowing out through a straw.
Good.
Again,
Breathing in deeply and fully.
Breathing out slowly and completely,
Blowing out through your mouth like you're blowing out through a straw.
And one more deep and full breath in.
Slow breath out.
And noticing how you feel in this moment after just three deep breaths.
Noticing what you might want to do in order to find even more ease in your body.
Do you want to like wiggle?
Do you want to like roll your shoulders?
Do you want to uncross your legs or cross them?
Just noticing how you can be more at ease in your body as you're settling in.
One way that we can find more ease in our body is through a body scan.
So let's do one together now.
Noticing first the top of your head.
And down through your scalp onto your face.
Noticing all the little muscles around your face.
Not needing to shift or change anything you find here but just being aware.
Inviting in a sense of presence,
A sense of curiosity.
Relaxed and open attention first on your face,
Into your ears.
Bringing your awareness down into your neck,
Your throat,
And across your shoulders.
Noticing what's here,
Being with it as it comes and goes.
The sensations in your body,
They're always changing.
So feeling those sensations arise and fall away as you just give yourself permission to settle,
To find more ease in your body in this moment.
Dropping your awareness into your upper chest and your upper back and as you breathe deeply here noticing whatever is alive in you.
Noticing your thoughts as you pay more attention,
As you scan through your body you might feel distracted,
You might notice that your attention is wandering.
So just simply be with whatever arises and if what arises is thinking about something else then let that be there.
But then come back gently and kindly into your body.
Breathing deeper into your mid-back and around into your stomach and just feeling the life force energy here.
Perhaps taking a deep breath and noticing that your ribs expand on the inhale and contract on the exhale.
Feeling curious as you're scanning through the middle of your body,
What else is here?
Then dropping your awareness down into your low back,
Into your lower abdomen and your pelvic region.
Noticing even down into your sitz bones.
Really feeling the breath here in your body and letting yourself sink in to more ease as you bring more awareness.
Noticing your arms,
Scanning from your hands all the way up to the tops of your shoulders.
Letting the tension relax.
Being curious about any pressure you might feel from your clothes,
Any sense of constriction.
Any other sensation here in your arms.
And then noticing your legs,
From the tops of your legs down your thighs,
Into your knees,
Your calves,
Your shins,
Your ankles and inviting ease all the way down into the bottoms of your feet.
So that from the top of your head to the soles of your feet,
You're aware of the sensations as present as you can be in your body.
Inviting in as much ease as you can in this moment.
And just sinking more deeply into your chair,
Your cushion or your bed.
And finding a sense of stillness and a sense of gratitude for your body,
For your breath and for this practice.
So now finding some movement from the bottoms of your feet,
Wiggling your toes,
Maybe running rolling your shoulders,
Wiggling your fingers and when you're ready you can open your eyes.
