Take a moment to arrive.
You don't need to change anything.
Notice where your body is held.
Your feet on the floor,
Your body against the chair,
Or the steady support of the surface beneath you.
Take an easy breath and bring in curiosity to this moment.
Notice the movement of your breath.
Is it shallow,
Deep,
Smooth,
Or holding?
Now bring your awareness to the quality of your energy.
Is it active,
Distracted,
Or still?
Expand this inquiry to the sensations in your body.
Noticing temperature,
Pressure,
Tingling,
Or discomfort.
Observe them as a neutral witness.
Now bring awareness to any thoughts moving through your mind.
Are they fast,
Slow,
Repetitive,
Or quiet?
Softly turn your attention to the landscape of your heart.
Notice what's resting there right now.
Maybe it's a sense of heaviness,
Like sadness,
Fatigue,
Or even a bit of worry.
Or perhaps there's lightness,
A feeling of relief,
A spark of joy,
Or just ease.
Now bring your awareness to your jaw and allow it to soften.
Allow your shoulders to settle,
Inviting the weight of gravity to draw them down.
Let that softening expand into the belly and the pelvic floor,
Simply noticing what is present there and offering those areas space to be exactly as they are.
Now take a breath in and let out a quiet sigh.
Widen your awareness to your whole body.
Notice that you can be present with your internal state while remaining connected to the support around you.
Remain here for a final moment,
Simply occupying the space of quiet observation.
