Coming to a place of rest.
This may be seated or lying down.
Whatever position feels most comfortable for you at this moment.
To begin this practice,
We will start with a body scan,
Bringing attention to your body.
If it feels safe for you to do so,
I invite you to close your eyes or take a soft gaze.
Notice your body being supported by the chair or ground beneath you.
Feeling the weight of your body melt into the support system.
Take a few deep breaths here.
As you take a deep breath,
Notice any shift in your body.
As you wake the body with your inhale and relax with the exhale.
If you are seated,
You may notice your feet on the floor.
Tuning into any weight,
Pressure,
Vibration or heat felt by your feet.
Making our way to your legs.
Can you notice any pressure here,
Any pulsing?
Are they heavy or light?
Noticing your back against the chair or the floor.
I invite you now to bring attention to your stomach area.
If your stomach is tense or tight,
Letting it soften.
Take a breath.
Can you notice your hands?
Are they warm or cold,
Tense or tight?
Can you allow them to soften?
Moving up to your neck and shoulders.
Many of us keep so much tension and stress in this area.
Can you allow them to drop down and relax?
Inviting you now to soften your jaw.
Let your face be soft here.
Noticing now your whole body in this present moment.
Being aware of your wholeness as best as you can.
Take a few deep breaths here.
I invite you now to a place of reflection.
As we enter the month of December and near the end of the year,
We may find ourselves in a space of nostalgia,
Looking back on our year thus far.
If it feels comfortable for you to do so,
I invite you now to scan through your memories of this year.
This may bring you back to a moment eight months ago,
Last week,
Maybe just this morning,
Maybe just half an hour ago.
Many moments of happiness and play arise.
Or maybe memories of sadness,
Frustration,
Loss.
Whatever comes up for you here,
Allow it to flow without judgment.
You may notice as you scan through a variety of memories come through.
If you are able to do so,
I invite you here to choose one moment that feels safe for you to hold here.
As you allow yourself to go back to this time,
Pay attention to the details as you go.
What are you surrounded by?
Are you alone?
Or maybe you're in the company of others.
If you're outdoors,
What is the weather like?
What does the air smell like?
If you're indoors,
What's on the walls?
How's the light?
What does the room look like?
Breathing here.
If you find your mind wandering away from this memory,
That's okay.
Bringing it back to your anchoring breath,
Then finding your way back to the memory.
As you familiarize yourself with this memory,
Notice how your body is feeling.
Do you notice any shifts?
Perhaps there is a softening.
Maybe there's some tension.
Whatever is coming up,
Just notice.
I will leave you here now for a few minutes,
Inviting you to softly pendulum back and forth from the memory you have chosen,
Back to your body,
And back again.
Bringing awareness to what comes up for you during this time.
I will leave you here now for a few minutes,
Inviting you to softly pendulum back and forth from the memory you have chosen,
Back to the memory you have chosen.
A few more moments here,
Taking on the observer self as you notice your body,
Then immersing yourself back into the experience as you remember.
At this time of your reflection,
I invite you to move towards a feeling of gratitude.
As you recall this memory and sink into it,
What are you grateful for?
Who are you grateful for?
Maybe there's only one thing that stands out to you.
Maybe there are plenty.
What does gratitude feel like in your body right now?
Breathe.
Allowing yourself to melt into this feeling of gratitude.
Whenever it feels comfortable for you to do so,
I invite you to leave the memory you have held and bring yourself back into the present moment,
Coming back to your breath.
As you begin to close this practice,
I invite you to offer an affirmation.
In this present moment,
As you've cultivated that feeling of gratitude,
See what you can be grateful for right now,
Just for today.
You don't have to worry if it'll be there tomorrow,
Next week,
Years from now,
Just for today.
And hear,
Either silently or out loud,
Stating to yourself,
Just for today,
I'm grateful for.
Just for today,
I'm grateful for.
Just for today,
I'm grateful for.
I welcome you to hold on to this affirmation for the rest of your day,
Knowing that it's a resource that you can always come back to.
As we close this practice,
I invite you to welcome some soft movement in your fingers or toes.
And whenever you're ready,
Slowly opening your eyes and coming back to the room.
