Welcome.
This practice is an invitation to notice tension with maybe a little more space around it.
Now there's nothing you need to fix and there's no right or wrong way to practice.
And you can keep your eyes open or soften your gaze.
You're welcome to move or pause or shift at any time.
Please let your body choose what feels manageable for you today.
So I'd like to start with inviting you to notice the room around you.
Slowly skinning your environment perhaps noticing.
A color.
Or shape.
Or a sound nearby.
Sound farther away.
And as you take in your environment.
See if you can stay connected to your breath.
At the same time.
You're welcome now to notice the support beneath you.
Your feet,
Meaning the floor.
Or your body meeting the chair or the surface below.
Maybe noticing your hands resting somewhere comfortable.
As you stay connected to your breath.
Notice any pressure.
Or warmth.
Or weight,
Or contact.
Breathing in.
A nice slow exhale out.
And I'll take a moment to simply notice how you are arriving.
Arriving in this body.
Arriving with this breath.
Arriving with this mind of yours.
Arriving with the general feeling of this moment.
There's no need to change anything.
As we move forward now.
You're welcome to notice one area.
Just one.
Of mild or moderate tension.
Choose somewhere that feels manageable.
Use your breath to support you in your noticing.
But you might notice tightness or pressure,
Pulling,
Warmth.
Dullness,
Stillness,
Or movement.
And stay near the outer edge of this if you can.
You don't have to go too deep.
In a brief moment of noticing.
It's enough.
And then let your attention move somewhere more neutral or supported.
Perhaps it's your feet.
Or your hands.
Or your back against the chair.
Just another part of your body that feels a little less tense.
Let's see if you can rest your attention there.
Breathing in.
And breathing out.
And when it feels right,
Or if it feels right.
You're welcome to return briefly to the tension now.
Notice only as much as feels manageable right now.
Has anything shifted or changed?
Perhaps the edges feel clearer.
Or less clear.
Or warmer or cooler.
Perhaps it's taking a different shape now.
Or perhaps it's exactly the same and that's okay.
And again,
Taking a nice breath in and maybe a slow sigh out if that feels good for you.
And see whether the body wants to make a small adjustment at this time.
Perhaps a shift in posture.
A gentle turn of the head.
Stretch of the fingers.
Or maybe the body wants to sway a little bit or twist.
Or move in some small way.
Or maybe it just wants stillness.
Which is welcome too.
See if you can let any movement just be simple.
And slow.
And notice what happens next.
Just notice.
Maybe there's a little warmth.
Fuller exhale,
Softer edge,
More space.
Or no change at all.
There's no need to ask for anything more.
And breathing in.
Perhaps a slow,
Steady exhale out again.
And so are going to begin to widen your attention again.
And noticing now the room around you.
Noticing that.
You are here now.
And maybe taking a moment to just get curious about if anything feels the same.
Or What feels slightly different now?
Even if it's just a bit.
Can we be with that?
And so as we near the end of our practice today,
You're welcome to.
Quietly ask yourself if you'd like as a question to carry forward.
What helps you stay connected to support?
Intention is here.
What happens when you listen within to your body?
Without trying to change anything.
Hmm.
Thank you for practicing.
May we all be well.
May we all find ease and comfort in our bodies.
And may we all be free.
Be well.
