Find a position where your body feels supported.
Whether you are lying down or seated.
Whatever offers ease right now.
You haven't already.
Put on your stereo headphones.
And gently close your eyes.
Or soften your gaze downwards.
There is nothing you need to do in this time.
No fixing required,
No achieving.
Simply be present with yourself.
Notice the surface beneath you,
The air against your skin,
The sounds that drift in from around you,
Close and distant.
And how those sensations feel right now.
Allow whatever arises to simply be.
Perhaps a feeling of tension.
Or quiet stillness.
It's all welcome here.
You don't need to change anything.
Just notice.
Let your awareness soften towards the body.
Breathe in through your nose.
And release it gently through your mouth.
Feel the points of contact where your body meets the surface beneath you.
Allowing yourself to sink just a little deeper into that support.
Bring your attention now to the rise and fall of your chest.
Or perhaps your belly as you breathe.
Breathe in through your nose.
And let it flow out effortlessly through your mouth.
Feel the subtle shifts within yourself with each breath,
A gentle unfolding.
Quiet acknowledgement of being here.
Now we'll introduce a simple breath rhythm to anchor us further into this sense of being.
We'll breathe in for four counts and out for six.
The exhale is slightly longer,
Allowing you to soften a little more with each release.
Breathe in 2,
3,
4 and out 2,
3,
4,
5,
6 In 2,
3,
4 Out,
2,
3,
4,
5,
6.
6.
Continue this rhythm on your own now.
Allowing the gentle counting to guide you.
If it feels restrictive,
Simply lengthen the exhale and release any tension.
Let the breath find its natural pace once more.
Now,
Let your awareness drift to your face,
Allowing any held tension to simply release.
Your forehead smoothing with a gentle ease.
And your jaw releasing its grip.
Allow the space between your teeth to widen,
Your tongue resting comfortably.
There's no need to hold anything here,
Just letting go.
Bring your attention to your shoulders.
Perhaps they're drawn up towards your ears.
Allow them to soften.
Drop a little lower.
Finding a place of ease and stillness.
Notice the weight of your arms,
Your hands open,
Palms facing upwards or downwards,
Whatever feels most natural.
There's no need for effort here.
Feel your belly now,
Allowing it to be soft and yielding.
Let it move freely with each breath,
Releasing any unnecessary holdings.
Sunlight warms your skin,
A gentle heat that settles deep within you.
The air is still,
Carrying the scent of wildflowers and sun-baked earth.
A quiet hum of bees drifts on the breeze.
You are resting upon a hillside,
Covered by a thick woven blanket,
Soft wool against your back and legs.
Below you stretches a valley,
Hazy in the midday light.
Above,
A vast expanse of blue sky.
The ground beneath the blanket is warm and dry.
Gently place your hands on your abdomen,
Feeling the rise and fall with each breath.
You might notice the subtle shifts in sensation.
Tingling or perhaps just a sense of warmth.
Allow yourself to simply be here.
Resting.
Receiving.
Silently repeat these words to yourself.
I am enough.
Feel the truth of those words resonating within you.
Let them settle into your body like sunshine on skin.
Now,
Softly whisper again,
I am worthy.
Notice where that phrase lands in your being,
Softening any tension or doubt.
Allowing it to dissolve.
One final time,
Silently repeat,
I am complete.
Feel the sense of wholeness,
The inherent goodness already present within you.
Simply rest here with this knowing,
This feeling of abundance.
This feeling of being enough,
It lives in that steadiness.
Like the sun at noon,
It shines on all parts of you,
Unwavering.
Take this with you.
Even when shadows fall.
Your foundation remains.
A simple thank you for taking this time.
