Begin by finding a position that feels supportive for your body right now.
You might sit,
Lie down,
Or even stand if that feels best today.
Allow your body to settle in the way it naturally wants to.
If it feels comfortable,
You can let your eyes close,
Or keep them softly open,
Letting your gaze rest somewhere in the room.
Before we move inward,
Let's orient to the space around you.
Take a gentle look around the room.
Notice a few colors,
Shapes,
Or objects nearby.
This helps remind the nervous system that you are here in the present moment.
Now,
Allowing your attention to come to your breath.
There is nothing you need to change about your breathing.
Simply noticing the inhale.
Let your breath be exactly as it is.
And remembering throughout this practice,
You are always in control of your awareness.
You can move your attention,
Skip areas,
Or return to the room at any time.
Your body gets to lead.
Bring your attention to the points of contact between your body and the surface beneath you.
Maybe your feet touching the floor,
Your back against a chair,
Or the weight of your body supported by a bed or cushion.
Now just take a moment to feel that support.
Allowing the body to sense that it doesn't have to hold itself up alone.
Sometimes,
Simply noticing support can allow the nervous system to soften,
Even a little.
Gently bringing awareness to your feet.
You might notice sensations like warmth,
Coolness,
Pressure,
Or perhaps very little sensation at all.
All experiences are welcome.
Rather than analyzing the sensation,
Simply allowing yourself to notice.
If the mind wanders,
That's completely natural.
You can gently guide your awareness back whenever you're ready.
Now slowly moving attention to your lower legs,
The calves,
The shins.
Noticing what is present here.
You might sense the weight of your legs or the way your muscles are resting.
If you encounter tension,
There is no need to change it.
Sometimes,
The body simply wants to be acknowledged.
Bringing awareness to the knees and thighs.
You might sense the strength in these areas.
Or the way your legs connect you to the ground beneath you.
You might imagine your breath gently flowing down into your legs.
And if this area feels neutral or quiet,
That's perfectly okay too.
Gently bringing awareness to the hips and pelvis.
This is an area where the body often stores protective tension.
So we approach with curiosity and kindness.
You might notice pressure,
Warmth,
Or the simple sense of contact with the surface beneath you.
If focusing here feels like too much,
You are welcome to move your attention back to a place that feels easier.
Like the feet or the breath.
Listening to your body in this way is part of the practice.
Now shifting awareness to your belly and lower back.
You might notice the subtle movement of your breath here.
Belly rising.
You don't have to deepen the breath.
Just allowing the body to breathe itself.
Some people notice emotions or sensations arise in this area.
If that happens,
You might simply observe with gentle curiosity.
Like watching clouds move through the sky.
Bringing attention to the chest and upper back.
Perhaps sensing the expansion of the ribs.
You might notice your heartbeat or the rhythm of breathing.
If it feels supportive,
You could place a hand over your heart or chest.
Sometimes warmth and gentle pressure can help the nervous system feel a bit more settled.
Allowing awareness to move to the shoulders.
This is a place many of us carry the weight of daily life.
You might gently invite the shoulders to soften or drop a tiny bit.
But there is no need to force relaxation.
Even simply noticing the shoulders can begin to shift patterns of tension.
Bringing attention to your arms and hands.
Your upper arms,
Forearms,
Wrists,
And hands.
You might notice subtle sensations in the palms or fingertips.
Sometimes the hands carry quiet energy or warmth.
Simply observing what is there.
Gently bringing awareness to your neck and throat.
This area helps us express and speak.
You might notice tightness,
Openness,
Or something in between.
Allowing whatever is present to simply be acknowledged.
The cheeks.
The forehead.
If it feels comfortable,
You might soften the muscles around the eyes.
Or allow the tongue to rest gently in the mouth.
Tiny shifts can sometimes signal safety to the nervous system.
Expanding your awareness to include your whole body.
Your whole body breathing.
Your body supported.
Your body sensing the space around it.
Take a moment to notice one place in the body that feels neutral or even slightly comfortable.
This might be warmth in the hands.
The steadiness of the feet.
Or the rhythm of the breath.
Allow your awareness to rest there for a few moments.
This is sometimes called resourcing in somatic practices.
Letting the nervous system spend time with sensations that feel steady or supportive.
When you feel ready,
Begin to slowly bring your attention back to the room around you.
Notice sounds in the distance.
The temperature of the air.
Perhaps gently wiggling your fingers or toes.
Taking a slightly deeper breath.
And when it feels right for you.
Slowly opening your eyes or lifting your gaze.
Take your time returning.
Your body moves at its own pace.
And you can return to this practice whenever you need a moment to reconnect with yourself.
