Let's begin in the position.
That you are in.
Wherever you are right now is where we start.
Allow yourself one small movement to become even more comfortable.
There's nothing else you need to do right now.
Nowhere else you need to be.
For the next few minutes,
The time is now,
And it is yours.
Gently.
Let your eyelids relax.
Softening your gaze,
Or even closing your eyes,
If that feels right.
Take a moment to simply arrive here.
Notice the surface beneath you,
Supporting you.
You don't have to hold anything up.
Let the ground or anything else beneath you do that work.
Bring your attention to your breath.
You don't need to change it or control it.
Just notice.
Feel the air.
Entering through your nose.
Filling your lungs.
And then leaving.
And out.
Simple.
Natural.
Allow it to be a small reminder that your body knows just how to take care of you.
Even when we're not thinking of it or aware of it.
Or paying attention.
Your mind will drift on its own,
Because that's what minds do.
When you notice that happening.
Just gently come back to noticing the breath.
No judgment.
Just return.
Now let your awareness move all the way down to your feet.
Feel whatever is there.
Warm or coolness,
Tingling.
Pressure or maybe just a sense of presence.
You don't need to describe it or label it.
Just notice.
One may be more or less than the other.
Just feel it.
Let your feet be exactly as they are.
Now move your attention slowly up through your legs,
From your feet,
Through your ankles,
To your calves,
Shins,
And knees.
Just notice the substance of it.
The muscles,
The bones,
The skin.
If you find any tension there.
You don't need to push it away.
Just let it be there.
And notice if anything changes with the next breath.
Next,
Bring your awareness to your hips and lower back.
Feel the place where your body meets the surface beneath you.
The weight settling down in.
Gently allow it to shift.
A little to one side.
And then to the other.
Allow yourself to be held and supported.
Next,
Move up into your belly and chest with your attention.
Feel the gentle rise and fall with each breath.
Your stomach.
Your ribs.
You're back.
Expanding and contracting.
Gently and naturally.
All of it working together quietly.
Seamlessly.
Without you having to think about it.
Now bring that attention to your arms and shoulders.
Allow your shoulders to move towards the back and drop just a little bit.
Feel your hands resting wherever they are.
Observe each finger.
Noticing any sensation?
Warmth?
Coolness,
A pulse.
Cutting.
Let your arms be heavy and relaxed.
Now move your attention and awareness.
Up your neck.
And your jaw.
If your jaw is clenched or tight.
Let it soften.
Feel your face,
Your cheeks,
Your eyes.
Your forehead.
Your tongue.
All those small muscles that have been working quietly all day.
Let them rest now.
Let everything soften,
Like ice melting into water.
Now take a step back and feel your whole body at once from the top of your head.
To the tip of your toes.
One complete breathing.
Sensing.
Living.
Right here.
Right now.
This moment.
Nothing to fix.
Nothing to change.
Just this.
Stay here for a few more breaths if you can.
Observing your breath.
Feeling your body.
Noticing.
The present.
Of presence.
And when you're ready,
Slowly begin to bring your awareness back to the room around you.
Notice any sounds.
The temperature of the air on your skin.
Gently move your fingers.
And toes.
Let the next breath deepen just a little.
Shifting the energy.
And whenever you feel ready,
Softly open your eyes,
Refocus,
Take this stillness with you into whatever comes next in your day.
It is always here waiting for you whenever you choose to return.
Thank you for joining me today.
Until next time.
