Let's begin by allowing your body to arrive in whatever way it needs to right now.
Whatever you're noticing is welcome,
Held with gentle curiosity and openness.
If it's available to you,
You might close your eyes or soften your gaze.
Notice where your body is being held,
Where weight is already resting in contact with the surface beneath you.
You might imagine the support beneath you offering a subtle lift,
Just for a moment,
And then,
Without doing anything,
Allowing yourself to rest back into it,
Feeling how fully you're held.
Sense the support that's here and allow yourself to soften into it with ease.
There's no effort required right now,
Simply letting yourself be supported.
If it feels right for you,
Allow your whole system to soften just a little more,
Perhaps five or ten percent,
In whatever way is available to you.
You might notice the forehead easing,
The jaw softening,
The shoulders releasing,
Or the belly settling.
You can pause at any time.
Notice any sensations as they arise,
Allowing them to be just as they are.
If it feels right,
You can adjust your position slightly.
Small movements or gentle shifts are always welcome.
You might offer yourself this reminder,
In this moment,
I am supported enough to simply observe.
I am in charge of my experience.
As we move through this practice,
Remember that you always have choice.
If at any point a sensation feels intense,
You can return your attention to something neutral or supportive.
Your breath,
Your feet,
Or any part of your body that feels steady or resourced.
This might be the weight of your feet on the floor,
The warmth of your skin,
Or a subtle sense of stillness,
Space,
Or ease somewhere in your body.
Linger here for a few breaths,
Letting these moments of comfort or neutrality become quiet reference points.
When you're ready,
See if you can set aside any interpretation for now and simply observe the sensation itself.
The way you might notice a distant sound or the feeling of fabric resting against your skin,
Present and allowed.
Notice the sensation in whatever way feels natural.
Where it is in your body,
Whether it's more on one side or another,
Or in the center.
How would you describe its quality?
Pressure,
Tingly,
Warm,
Achy,
Fluttery,
Steady,
Or something else?
Notice if it has a shape.
Can you notice the edges?
If so,
Are they clear edges or fuzzy?
Is there a texture?
Is it dense or can you see through it?
Does it have a color?
Does it have a sound?
You're just noticing,
Gently noticing with childlike curiosity.
As you breathe,
Allow the sensation to have space within your awareness,
Noticing if anything changes on its own.
Perhaps a shift in intensity,
Shape,
Or movement,
Or something new entering your awareness.
You might notice it like a leaf drifting down and coming to rest,
Or like a feather floating through the air,
Quiet and unforced.
See if you can notice any shifting of the sensation in location,
Size,
Or quality.
Now briefly check in with your inner experience.
Does this sensation bring up any thoughts or emotions?
If so,
You can gently name what you notice.
I notice worry,
Or I notice frustration,
Or perhaps very little at all.
Rather than following the story,
Bring your attention to where that emotion is felt in your body,
And sense its physical expression for a few breaths.
When you're ready,
Return your attention to something supportive,
Your breath,
Your feet,
Or comfort of the surface beneath you,
And let yourself settle into that support,
Noticing how it holds you in this moment.
This gentle movement between noticing your sensations and returning to your anchors of support can help your system find balance and steadiness.
When you're ready,
Allow your awareness to widen to include your whole body at once,
Noticing areas that feel more active,
Areas that feel quieter,
And places of comfort or openness,
Experiencing it all together just as it is.
Take a moment to acknowledge your body for its wisdom and capacity to adapt.
When you're ready,
Take a slow breath in,
Followed by a long,
Easy breath out,
And gently open your eyes,
Bringing the sense of curiosity and presence with you.
