Find a comfortable place to sit or lie down.
And take a moment to adjust your body so that you feel supported.
Perhaps telling yourself that it is okay to take a moment of pause in your day.
Begin to allow your eyes to gently wander around the space you're in.
There's no rush here,
Just taking in colours.
Shapes.
Shadows or light.
And as you do so,
Noticing three things that you can see.
Now noticing two things that you can hear.
One far away from the body.
And one close or within the body.
Notice one thing you can feel.
Perhaps the weight of your body,
The temperature of the air,
The support beneath you.
Giving time for your system to settle.
As the space around you becomes familiar.
Now bring your attention to your arms as you lift them slightly to the side or above you.
And let them begin to shape gently,
Loosely.
There's no right way,
Just creating a light vibration through the hands,
The wrists,
The elbows.
As you begin to take some long exhales out through the mouth.
Let the shaking help loosen the grip of any tension.
Imagine the breath carrying tension out from the body.
You don't need to force or try to understand the movements.
Just trust that the body can begin to move what it no longer needs to carry in this moment.
Moving awareness to our breath as we inhale through the nose.
Then take a second small sip of air at the top and exhale slowly through the mouth.
We'll do that three to five more times.
Allow the breath to evolve into a gentle,
Steady rhythm.
As we inhale for a count of four.
Pause and exhale out of the mouth.
Let the exhale soften your chest,
Your belly,
Perhaps your shoulders.
Continuing here at your own pace,
Inhale for a count of four.
Pause.
Exhale out of the mouth.
And bring awareness to the top of your head.
Notice the surface of the scalp.
Imagine any stress,
Activation or subtle holding beginning to soften.
And naturally following the gentle pull of gravity down the body.
Allow your awareness to slowly move downward.
Across the forehead.
The eyes.
For the cheeks.
The jaw.
Down into the neck.
The shoulders.
Collarbones as your awareness reaches the chest.
Imagine a gentle current flowing through you.
Like a slow moving river.
And any tension,
Mental activity.
Emotional residue can begin to settle into this current.
Allowing it to be carried downward with ease.
Let the current continue through the chest.
The upper back.
Belly.
Flowing down through the pelvis.
The hips.
Bye.
Nice.
Because.
.
.
And the ankles.
Until the current reaches the soles of the feet.
And notice the river continuing beyond you.
Flowing quietly beneath your feet.
Whatever the body no longer wants to carry simply joins the current.
Nothing is pushed away here.
Nothing is forced.
The river following its own course.
Eventually pouring into a deep,
Quiet well beneath you.
A place spacious enough to receive what is no longer needed.
Perhaps noticing how it feels to carry a little less in this moment.
Perhaps noticing the weight of the body settling a little more.
The feet supported.
Sensing the contact you have with the earth the body becoming just a little heavier.
A little quieter.
Gently bring one hand to either shoulder or either thigh.
And begin tapping left,
Right,
Left,
Right,
Slow and steady.
Noticing the rhythm,
The gentle movement from one side of the body to the other.
As the tapping continues.
Imagine and sense this version of you who is about to continue with the rest of your day.
A version of you who might be breathing a little more freely.
Who might be meeting the next moment with more space.
How does this version of you stand?
How do they breathe?
How do they respond and move through the world around them?
Continue tapping left,
Right,
Left.
As you gently step into that experience.
Not forcing it,
But simply trying it on.
Continue tapping as you perhaps imagine yourself moving into the next part of your day.
Opening a door,
Walking into your workspace.
Making a cup of tea,
Speaking with someone you care about,
Whatever comes next for you.
Notice how this version of you meets that moment.
Let your body notice what that's like.
The posture,
The breath.
The feeling of your feet meeting the ground.
The space around your heart.
The steadiness inside you.
Allowing the rhythm of the tapping to gently anchor this experience for the next few moments.
And when you're ready,
Bringing both palms to somewhere on the body that feels comforting.
Before we bring this practice to a close.
Take a few slow breaths in.
And long soft exhales out of the mouth.
Allow yourself to move slowly and steadily.
As you step back into your day.
Connected to this grounded,
Resourced version of you.
