Take a moment to arrive.
Any movements that would feel supportive for your body.
Maybe a bigger breath or two to invite the body to land in a position where it can feel some support.
And so there's nothing you need to do right now.
Nothing to improve or manage.
And if it's okay,
You might allow your eyes to close or simply soften your gaze.
And notice the support beneath your body.
Maybe it's the ground or the chair or whatever the surface holding you is in this moment.
Realizing that you don't have to hold yourself up right now.
Support is already here.
And so bring your attention to the breath if you haven't already.
Not changing it,
Just noticing where it's easiest to feel.
And so with each exhale,
Allow a small softening as if the body knows how to settle when it's given permission.
Now gently notice the body from the inside.
You may sense places that feel open or steady.
Also places that feel tight or congested or protective.
And if you do notice any tension,
See if you can meet it with curiosity.
Not as something to fix,
But as something to get to know.
Maybe a part of you that's been trying to help.
You might quietly say inside,
I see you.
You don't have to do this alone.
Let those places know they don't need to change or disappear.
And in this moment,
They're simply being invited to rest.
Now bring your awareness to the lower body.
Your hips,
Legs and feet.
You might imagine the bottoms of your feet or the base of your body gently connected to the earth,
Like the roots of a tree.
There's no effort required here.
Roots don't push or reach.
They simply belong to the soil.
So as you're here in relationship to the soil,
To the earth,
Sense how the ground receives you,
Steady,
Reliable,
And patient.
You might imagine nourishment and support moving upward through those roots.
It's not something you have to earn,
But rather it's something that's part of being alive within a larger ecosystem.
And so sensing that connection to earth,
Notice how your body responds.
Perhaps there's a sense of settling.
Maybe a subtle feeling of being held.
And maybe even an uncomfortable feeling has shown up.
Can you gift your attention to what it is that you're noticing in your body?
And so with your attention being there,
Can you sense this place inside of you that is simply attentive,
Aware,
Present,
Spacious,
And maybe even just calm enough.
Calm enough to notice.
This is a place that can notice without rushing or judging.
And from here,
You might gently check in and ask yourself,
How am I right now?
And without needing to find the right words to express yourself,
Can you notice the felt sense response?
And we'll rest here for just a few more moments in silence.
When you're ready,
You can invite some gentle movement back.
Maybe taking any little stretches or movements to the fingers and toes.
Perhaps a twist from side to side.
And when it feels right to open the eyes,
Can you move slowly,
Letting a little bit of light in first,
Noticing how the body responds to that,
Any shifts or changes,
And also anything that's stayed the same.
You can carry this sense of being supported by your body,
By the earth beneath you,
And by something larger than effort,
Taking this with you into the rest of your day.
