Welcome,
Thank you for choosing this moment to pause,
Breathe and reconnect with yourself.
This practice is designed to help you feel rooted in your body,
Steady in your mind and safe in the present moment.
Take some time to settle into a comfortable position.
Sit in a chair with your feet resting flat on the floor or on a cushion with your legs crossed.
If you prefer lying down,
Allow your body to rest fully supported beneath you.
Invite your spine to lengthen softly,
Your shoulders to release any heaviness and your hands to rest gently in your lap or by your sides.
When you feel ready,
Close your eyes or let your gaze relax toward the floor.
Bring your awareness to the points where your body meets the earth or chair.
Feel the steadiness of the ground beneath you.
Let yourself arrive here fully present with each gentle breath.
Bring your attention to your feet.
Notice any sensations,
Warmth,
Tingling or weight.
Feel them rooted to the ground.
Slowly scan up through your legs,
Noticing your knees,
Your thighs and your hips.
Release any tightness you find along the way.
Allow your awareness to move to your torso,
Your belly rising and falling with each breath.
Feel your chest expanding as you inhale and softening as you exhale.
Continue up through your shoulders,
Your neck and your jaw.
If you sense any tension,
Breathe into it gently,
Letting it melt away with each exhale.
Now bring your full attention to your breath.
No need to change it,
Just observe.
Feel the air as it enters your nose,
Travels down to your lungs and moves back out.
If your mind begins to wander,
Know that it's okay.
Just kindly bring your focus back to your breath.
With every inhale,
Silently say to yourself,
I am here,
And with every exhale,
I am present.
Repeat this for a few cycles of breath,
Allowing the words to anchor you in the now.
I am here.
I am present.
Let's do it one more time.
I am here.
Take a moment to notice how your body feels right now.
Perhaps there's more softness or stillness.
Or a greater sense of safety.
You have given yourself the gift of presence.
When you're ready,
Begin to wiggle your fingers and toes.
Gently open your eyes,
Bringing this sense of grounding with you into the rest of your day.
Let's take one final breath in.
And release it slowly.
Remember,
I am able to return to this moment.
And I am able to feel safe in the here and now.
Thank you.
