All right,
Wherever you are,
Just be there,
Even if it's slouchy or maybe half here or maybe hard,
Maybe restless,
Maybe it's a bit scattered.
All of it is okay.
I just want you to be here,
Even just 2% more.
And anytime I want to be somewhere more,
I always engage the senses just a little bit more.
Maybe I pay attention to the support beneath me,
Whether it is a chair or a cushion or the floor,
A pillow of some kind.
And then I tune into the different fabrics that are happening in and around me,
Whether it's on my skin with my clothes,
Maybe the threads of socks,
Maybe the fabric of the support,
The cushion,
The chair beneath you.
Really zeroing in with your attention on what each of those different sensory experiences feel like for you.
And then maybe you take a big breath in through the nostrils and notice what comes in.
What does that feel like?
Was it quick and long or short and bumpy?
What does it feel like?
Was it warm?
Was it cold?
However it arrives is just perfect.
There's no need to change it just yet.
Simply building awareness here.
And then with the eyes closed,
Maybe you begin to tap into sight.
Is there anything you're seeing literally or metaphorically?
Maybe the mind is beginning to race,
Flashing maybe phrases or images or colors.
On the inside of your closed eyelids right now,
What do you see?
What do you notice?
What's there?
As you're scanning for awareness in that area,
Begin to lengthen the inhales and deepen the exhales.
And switching gears towards the ears.
Tuning into that space just outside of the ear.
Being really specific here.
And noticing what you can hear right now in your space,
In your room.
And then turning on the ears just a little bit more.
Inviting your presence to be a little more prominent.
Lengthening the inhales and extending the exhales.
Do a few more rounds just like that.
Big breath in.
Fill,
Fill,
Fill.
And then let it go.
Softening the shoulders down and away from the ears.
And scanning for any areas of tension you might be carrying in the body.
Stay for three more full rounds of breath at your own pace.
Maybe it feels natural to tap back into those senses as you do.
Reconnecting with the ears.
Reconnecting with the fabrics,
The touch,
What you feel.
Reconnected with sight.
Allow all of those to be your anchors as you breathe in this moment.
Maybe you curl the toes down and then flex them back towards you.
And then down again and back towards you.
Bringing some gentle movements back into the body here.
You can do the same thing with the fingertips.
Maybe curling them down and then spreading through the bones of the hand as you flex them back towards you.
Beautiful.
Curl them in and extend them out really stretched through the palm.
Maybe you drop the right ear down to the right shoulder here.
Opening the left side of the neck.
Take a big breath into that space.
And let it go.
Chin back to center.
Drop the left ear,
Left shoulder.
Big breath into the right side of the neck.
Beautiful.
Chin back to center.
Let's drop it down towards the chest now.
Elongating the back of the cervical spine here.
Really drawing those shoulder blades down and away.
Increasing the space between the neck and the upper back.
And chin back to center.
Beautiful.
Begin to flutter open your eyes.
Welcome yourself back into this space here.
