Welcome.
Take a moment to arrive.
Just noticing that you are here.
Let your eyes softly take in the space around you.
Perhaps noticing a few colours,
The light.
The shapes in the room.
Whether you are sitting or lying down.
Allow yourself to settle into a position that feels supportive.
You might close your eyes or simply soften your gaze.
Feel the weight of your body.
Resting.
Feel the support beneath you.
And allow yourself to be held by that support.
Just a little more.
Let your attention move lightly through your body.
Noticing what is here.
Without going deep.
You may notice areas of discomfort.
Areas of ease.
And everything in between.
Notice one small place that feels steady.
Are just ok.
It might be a finger,
A toe or the support beneath you.
Just noticing what it feels like.
The texture.
The temperature.
Staying with this steady place till you notice a little more ease.
Now gently bring your attention to a place that feels tight or uncomfortable.
Just the outer edge.
Without going into the strongest part.
This discomfort is just a part of your body asking to be noticed.
Gently come back to your steady place.
Notice if anything relaxes or settles as you come back.
Again move to the area of discomfort.
Perhaps a little bit deeper.
Only going in as far as comfortable.
And then.
.
.
Come back again.
To your steady place.
Let your body settle here.
Continue moving between these two places.
In your own rhythm.
Spending more time in the steady place.
And briefly touching.
The place of discomfort.
Guided by your body.
On what is the right pace for you.
If it feels too much at any point.
Simply rest with your steady place.
And now allowing this movement to come to a close.
Returning your attention to the place that feels most steady.
Take a moment to notice how the body feels now.
Bring your attention to your breath.
Allowing it to move naturally.
Feeling the rise and the fall.
And if it feels alright.
Let the exhale be just a little longer.
Breathing in gently.
Breathing out softly.
Slowly.
We stay here for a few breaths.
Each inhale gently expands your body,
Allowing you to receive.
Each exhale lets your body soften and settle.
With each inhale,
Your body remembers that it is enough.
With each exhale,
Your body can rest in this moment.
If your mind wanders,
Gently come back.
To the rhythm of your breath.
Simply noticing what is already here.
Moment by moment.
From this place of steadiness,
Let a few of these words land softly.
Take in what feels true.
And let the rest fall away.
My body knows how to heal and restore itself.
My body knows how to heal and restore itself.
It is safe for me to rest.
To take up space.
And to have needs.
It is safe for me to rest,
To take up space.
And to have needs.
Feel the words settle gently.
Becoming a part of your presence.
As we come to the end,
Take a moment to notice what is here now.
Noticing what feels different.
Perhaps acknowledging the time you have given yourself today.
Simply to pause,
To be here.
If it feels ok,
You might wrap your arms around yourself in a soft,
Loose hug.
Noticing the warmth of your own body.
And as you continue with your day.
Carrying a little bit of the steadiness with you.
