Take a moment to get yourself into a comfortable position with your spine straight.
Feel the connection to the surface that is supporting you.
And let yourself sink further into it.
Drop your shoulders away from your ears.
And clench your teeth.
Soften the jaw.
And let your breathing fall into its own comfortable,
Natural rhythm.
And if you haven't done so already.
Gently close your eyes.
And let's begin by taking a slow,
Steady inhale.
Feel your stomach rise and your ribs expand.
Now gently exhale.
Again,
Inhale slowly and steadily.
Inhaling calm.
And gently exhale,
Letting go of any tension.
One more time,
A slow,
Steady inhale.
And a gentle exhale.
Now continue breathing in and out in a way that's comfortable for you.
Don't force or control the breath,
Just find your own natural rhythm.
Place one hand gently on your stomach.
And one hand gently on your chest.
Feel the warmth of your hands radiate onto your body.
As you breathe in,
Feel your stomach rise.
And as you breathe out,
Feel the stomach gently fall.
Breathing in,
Breathing out.
Thoughts will come into your mind,
It is only natural.
But do not dwell on them.
When a thought arises,
Gently bring your attention back to your breath.
Back to the sensation of your stomach rising and falling as you gently breathe in and breathe out.
Now bring your awareness to your feet.
Notice any sensations that may be there.
Any warmth,
Coolness,
Any heaviness.
Feel the connection to the ground anchoring you and keeping you steady.
As you allow your awareness to travel to your legs.
Feel the connection to the surface that is supporting them right now.
Holding you.
To your hips.
Breathing into that area and letting go of any tension that you are holding there.
To your back,
The entire length of your spine.
Feel any sensations that are there.
Any aches,
Any tightness.
You may wish to gently adjust your position.
As your awareness goes to your stomach.
The rise and fall with each new breath you take.
To your arms.
Your wrists.
Each of your fingers.
Notice any warmth,
Coolness,
Stiffness,
Tingling.
As you allow your awareness to travel to your throat.
As you notice the sensation as you are swallowing.
To your nose.
Feel the cool air enter the nostrils as you breathe in.
To your head.
Letting any thoughts float by without judgement.
Be aware of your entire body.
Your body is safe.
Your mind is calm.
Your breath is steady.
You are here in the present moment.
Now bring your awareness back to your feet.
Feel the connection to the ground as you imagine roots coming from your feet and traveling deep into the earth.
Ground in you.
Anchoring you in the present moment.
Take a deep inhale as you draw up all that earth energy.
And a long,
Slow exhale as you let go of any worries.
You are safe.
You are here in this moment.
Take another deep breath in.
And slowly breathe out.
Notice how quiet your mind is.
You are safe.
You are supported.
You are calm.
Now notice the sounds around you.
Feel the air on your skin.
And start to become aware of the room you are sitting in.
Gently wiggle your toes.
Wiggle your fingers.
And slowly open your eyes.
Peace be with you.
