First,
Take a moment to notice the space around you.
Let your eyes land on something neutral,
Steady,
Or comforting.
Whatever feels okay to notice.
Allow yourself to arrive just as you are.
There's nothing you need to change or fix,
Simply meeting this moment in your own way.
Choose a position that feels supportive,
Maybe that's sitting,
Lying down,
Or even standing.
Let your body find what feels natural right now.
If closing your eyes feels right,
You may do so,
Or you can keep them soft and open.
You get to decide.
Take a gentle breath in,
And let it out slowly.
Notice the natural rhythm of your breathing,
Without needing to control it.
Bring your awareness to the crown of your head.
Notice any sensations,
Warmth,
Coolness,
Tingling,
Or maybe nothing at all.
All of it is welcome.
Slowly move down to your forehead and eyebrows.
Can you sense if they're tight or relaxed?
No need to change anything,
Just noticing.
Shift your awareness to your eyes and cheeks.
How do they feel in this moment?
If it feels supportive,
Soften them.
If not,
Just observe.
Bring attention to your jaw.
Is it clenched?
Is it loose?
You might gently wiggle it,
Or allow it to rest.
Move on to your neck and shoulders.
Notice if they're carrying weight.
Imagine you could offer them permission to soften,
And they'll simply acknowledge what's there.
Travel slowly down your arms,
Elbows,
Wrists,
All the way to your hands and fingers.
Notice any tingling,
Heaviness,
Or ease.
Perhaps let your wrists rest a little more.
Now bring your attention to your chest and heart space.
Feel the rise and fall as you breathe.
If it feels right,
Place a hand there.
Maybe notice the warmth,
Or pulse,
Or stillness.
Shift awareness to your stomach.
Notice if it's tight,
Or relaxed,
Or something in between.
You may allow it to soften,
Or simply let it be as it is.
Move into your hips and pelvis.
Sense the weight of your body being held by the ground.
You don't need to hold yourself up alone.
Travel down through your thighs,
Knees,
Calves,
Ankles,
Finally into your feet.
Feel the ground beneath you.
Maybe even wiggle your toes.
Allow the earth to hold you.
Now,
If it feels supportive,
Imagine your breath moving in and out of the heart space.
Inhale through the heart,
Receiving steadiness,
Love,
Or light.
Exhale through the heart,
Releasing what feels too heavy to carry right now.
Breathe this way at your own pace,
Allowing each inhale to nourish,
And each exhale to soften.
If it ever feels uncomfortable,
Simply return to your natural breath.
As you scan,
You may notice areas that want to release.
Remember,
You don't have to let go.
Sometimes simply noticing is enough.
If it feels good,
You can exhale gently into any tightness.
Or you can stay with the places that feel most grounded or supportive.
Place one or both hands on your heart if it feels comfortable.
Silent repeat any of these that resonate.
My body carries wisdom.
I can soften where it feels right.
I choose what I carry,
And I can set down what is too heavy.
With this breath,
I arrive.
Take one final heart-centered breath in,
And sigh it out gently.
When you feel ready,
Let your awareness slowly widen back to the space around you.
Maybe wrinkle your toes,
Fingers.
Slightly open your eyes.
Notice one thing you can see or one thing you can hear.
Maybe one thing you can feel in your body.
Allow these simple anchors to root you in the present.
Take a moment to thank your body for carrying you,
And your heart for guiding you.
Notice if there's a word or an image or a feeling you'd like to carry with you as you step into the rest of your day.
When it feels right,
Gently open your eyes or lift your gaze.
Let yourself arrive back,
Maybe a little softer,
A little more connected,
A little more whole.
And thank you.
