Closing your eyes if this feels comfortable for you or maintaining a soft gaze.
Drawing your attention to the contact of your body with the ground,
The contact of your body with its supporting surface,
The chair,
The back of the chair.
And feeling into that subtle pressure of your body and feet up against the surface.
Perhaps you'd like to take a deep breath and then fully release through your mouth on a loud exhale.
And as you do this,
Allowing your shoulders to drop away from your neck,
Creating some space,
Checking in with your jaw,
Unclenching it and the muscles in your face,
Just allowing them to soften as best as you can.
And starting to notice the sounds around you.
No effort needed but simply inviting sounds to land effortlessly in your ears.
No need to label them.
Just simply being present with your sense of hearing.
And shifting your attention to your skin and any sensations on your skin.
Perhaps you notice some pulsing or pins and needles or parts that feel numb.
Can you feel the temperature of your body,
The temperature of the room?
And bringing your awareness to your breath,
To the rhythm of your body as it moves when you breathe in and out.
Noticing your in-breath and your out-breath.
Aware of the rising and falling of your chest or the expansion and contraction of your belly as the air flows in and out.
And now noticing the felt experience of your head.
As if you were breathing through your head,
Inviting your attention to feel any sensations.
Noticing any discerning tension or perhaps you notice nothing in particular and that's okay too but inviting a presence with the felt experience of your head,
Your scalp,
Your face.
And shifting that attention to notice your shoulders,
If there's any tension there,
Inviting relaxation as you breathe out.
Guiding your awareness to your belly and noticing what arises for you.
Any sensations,
Is there bloating,
Does it feel light,
Is there any discomfort?
Can you feel the contact in between your belly and the fabric of your clothing?
And bringing your attention to your feet,
Noticing any sensations there,
Are they tired,
Is there moist?
Whatever you feel is fine,
Simply noticing,
No need to look for anything in particular.
And now imagine yourself standing at the beginning of a quiet golden path.
The light is soft,
Warm and calm.
Each step you take brings you closer to ease,
To confidence and peace.
Noticing the light,
The temperature of the air,
The feeling of the ground beneath you.
As you walk,
Seeing a figure ahead in the distance.
Moving closer,
You realize it's you,
Your most confident self.
Noticing how she stands,
How she breathes,
How her face softens when she smiles.
Feeling the warmth and strength that she carries,
This version of you isn't perfect,
She's whole.
Now imagine stepping closer and merging with her,
Allowing that calm confidence to infuse every part of you.
Taking a deep breath in and as you exhale,
Anchoring this feeling in your body.
Knowing that this version of you is always here,
Always accessible.
When you are ready,
Starting to invite some gentle movements on your fingers,
Your toes,
Perhaps rolling your shoulders.
Taking another last breath in and exhaling slowly and lengthy,
Opening your eyes if they were closed and inviting this feeling to stay with you.
