Let's get back into the body.
Begin by finding a comfortable position.
You might be sitting,
Lying down or even standing.
Anywhere that you can allow your body to settle.
Without needing to change anything.
Gently close your eyes or soften your gaze and let your arms rest in an easeful way.
Feel the points of contact to the floor or whatever you may be resting on.
Keep your back tall and your face soft.
Take a slow breath in through your nose.
And a soft exhale through your mouth.
Again inhale,
Filling the chest and lungs up with air.
And a really slow exhale,
Letting the body drop just a little bit more.
Now let the breath find its natural rhythm moving in and out of the body.
And we'll begin.
If your eyes are open,
Gently look around you and if they are closed,
Imagine your surroundings.
Name five things you can see.
Let your attention move slowly without rushing.
Now bring awareness into your body.
Notice four things.
You can feel,
This might be the weight of your body,
The touch of clothing on your skin,
The air on your face or the ground supporting you.
Four things that you can feel.
Let's shift to sound.
Notice three things you can hear.
Sounds close by or further away.
There's no need to label them as good or bad,
Just noticing bring your attention to your sense of smell.
Notice two things that you can smell.
Or simply the absence of sense.
Finally,
Bring your awareness to your mouth.
Notice one thing you can taste.
Even if it's just the subtle neutral taste that's present.
Now take a moment to notice how you feel.
Your body.
Your breath.
Your presence here.
Take one more slow breath in.
And a gentle exhale.
And when you're ready,
Slowly open your eyes or bring your awareness back to the space around you.
You're here.
