Find a comfortable seated position and close your eyes.
Let your spine lengthen and create a little more space from your pelvic floor to the crown of your head.
Find a little more width from collarbone to collarbone.
And sense this spaciousness growing across the front of your chest.
Become aware of any sensation of gripping or tightening or clenching around the center of your chest.
With each breath in,
Find a little more expansion in that area of your body.
And with each breath out,
This unfolding of the right side chest to the right and the left side chest to the left.
And from that space at the center of your chest,
Draw your awareness up to the area just above the roof of your mouth and directly between both of your ears.
Feel the internal landscape of your head.
And sense your brain hemispheres relaxing and settling into their own respective sides.
Feel the distance between the center of your head and the center of your chest.
Sense the space between them.
And then shift your awareness to your jaw.
And let your jaw be heavy.
Distill your awareness to just your right side jaw and feel the place where the upper part of your right side jaw connects with the bottom of your ear.
And from that point,
Trace your awareness down your right side neck to the top of your shoulder.
Feel the distance between your right ear and the top of your right shoulder.
And then feel the distance between your right side neck and the right side of the room.
The space between your right side neck and the wall to your right.
Become more aware of what exists beyond the framework of your right side neck.
Bring your awareness up to your jaw again.
And more specifically,
Feel your left side jaw.
And the place where the upper left side of your jaw connects with the bottom of your ear.
From that point,
Walk your awareness down the left side of your neck to the top of your shoulder.
Feel the space between your left ear and the top of your left shoulder.
And then sense the distance between the muscles of your left side neck and the left side of the room.
Feel the space between your left side neck and the wall to your left.
Simultaneously sense the distance between both sides of your neck and both sides of the room.
So you create this spaciousness throughout your throat and neck.
As you sense the boundaries of your neck dissipating in space,
Feel the connection between the center of your chest and the center of your head growing stronger.
As if the pathway between the two was clearer,
Hollow and spacious.
And become aware of what thoughts and emotions become available to you.
What is arising for you in this particular moment.
Let yourself rest for a few minutes there in quiet.
And then feel the space between the muscles of your neck and the wall.
Feel the space between the muscles of your neck and the wall.
Feel the space between the muscles of your neck and the wall.
Feel the space between the muscles of your neck and the wall.
Feel the space between the muscles of your neck and the wall.
Feel the space between the muscles of your neck and the wall.
Take your left hand and place it over your heart.
Thank yourself for taking the time to be still and quiet today.
Release your chin down to your chest.
And when you're ready,
You can open your eyes.
