Welcome to this rounding practice for those moments when exciting settling feels very close.
So find a comfortable position and let's take this few minutes together.
Take a few moments to settle in.
You can sit,
Lie down or stay just as you are.
Let your eyes rest.
Gentle soften your gaze.
And notice that you are here now.
There might be a lot happening inside you right now.
Perhaps your heart is beating quickly.
Perhaps there is warmth,
Tightness,
Trembling or a rush of thoughts.
For these next few minutes,
We are going to give your attention somewhere steady to rest.
Take a deep breath in.
And slowly breathe out.
Notice your feet.
Notice the pressure beneath them.
The temperature around them.
The texture of your socks or the floor or the sofa beneath your feet.
Just stay with that for a few moments.
Now notice the weight of your body,
Where you are sitting or lying.
Feel the surface underneath you,
Whatever is holding your weight right now.
Feel the place where your body meets that surface.
The weight of your hips,
Your legs,
Your back.
And let your attention rest here.
There is the surface beneath your body.
And there is the room around you.
You might notice some sounds nearby.
Perhaps you can hear the quietest sound in the room.
Let the sounds come and go while you stay connected to the feeling of being here.
Now bring your attention to your hands.
Notice where they are resting.
Notice the temperature of your hands.
The feeling of your fingers.
The contact between your skin and whatever is beneath them.
And let's stay here for a few breaths.
Take a deep breath in.
And slowly breathe out.
Now notice your breathing.
There is the breath coming in.
And the breath going out.
You might notice movement in your chest or your belly.
Perhaps you can feel the air at your nose.
Simply notice the rhythm that's already here.
Now bring your attention back to the places where your body is supported.
Your feet,
Your seat,
Your hands.
Feel those points of contact again.
Your gentle breath moving.
The room around you.
You might notice thoughts about what is happening,
Thoughts about what might happen next.
For a moment,
Let those thoughts sit in the background while you return to something you can feel.
The floor,
The bed,
The surface beneath you,
Your hands,
Your breath.
This exact moment.
Feel the whole shape of your body here.
You are here in this particular place at this particular moment.
Now gently Twinkle your fingers,
Your toes.
Maybe give yourself a gentle stretch.
And if you feel ready.
Gently open your eyes.
And notice a few ordinary things around you.
Maybe a color,
A shade.
Or an object.
And feel your feet again,
Feel the ground.
Put your weight on your feet and put your feet on the ground.
And take this grounding sense of contact with you as you continue with your day.
For now,
Just stay here for one more breath.
