So you could be sitting,
Laying down,
Or standing up,
Whatever works for you.
I'm going to invite you to close your eyes if that's comfortable,
And if not,
You can just go ahead and lower your gaze.
And so we'll start just by taking a few deep breaths.
Just establishing some presence with yourself and noticing what it feels like to bring breath into your body and to exhale it out.
So you might notice your breath on the top of your lips and under your nostrils coming into your nose.
You might notice the expansion and contraction of your chest,
Or perhaps the feeling of your whole body breathing.
So you can play around with that or whatever one resonates.
Just keep your awareness there,
And see if you can relax to allow your breath to become fluid.
And once your breath feels fluid,
You can bring it back to a normal pace,
But continue to hold your awareness on your breathing.
So I invite you to just check in with yourself and ask the question,
What is it feeling like to be in my body today?
What am I noticing about the landscape of my mind,
My heart,
And my body?
And as we ask that question and we receive an answer,
We're not going to push away our experience.
I'm just going to allow it to be,
And if possible,
Even invite some curiosity and some kindness about whatever's happening within you right now.
Can you just be with what's here?
There might be a lot,
And it might feel like there's not that much.
So whatever your experience is,
It's totally fine and perfect the way it is.
So again,
Bringing your awareness to your breath.
You might notice some thoughts coming up,
You might feel buzzy,
You might feel numb.
Whatever it is,
Just practice allowing it to be,
And then bring your awareness back to your breath.
We'll do that for just another minute,
Just noticing what it feels like to be in connection with yourself in this moment.
And you might notice that that experience changes,
Just be with that.
Having a little bit more information about what it feels like to be in your body,
Ask yourself if there's any message that would be helpful for you as you move into the next part of your day.
Is there any information that you've received in these few minutes that gives you a message about how you might want to respond moving forward?
Something might show up and something might not,
And that's okay,
See if you can listen for it.
When you're ready,
You can open your eyes and slowly transition from your internal experience back into the room.
Having a little bit more connection with your body,
Maybe having a better understanding of where your mind and your heart are in this moment,
And you can take that with you as you move on with your day.
