Making any adjustments and coming to a comfortable seated position.
Or you can lie down,
Whatever feels comfortable for you today.
Maybe taking any final stretches so that you can sit comfortably.
And when you feel ready,
Closing the eyes or having a soft gaze.
Starting to notice your body in space.
Feeling your sit bones or the points of contact of your body on the floor.
Noticing how the earth rises up to meet you.
To support you.
And just noticing the breath,
Becoming aware of your breathing.
Noticing the breath without any judgment.
Feeling the flow of breath in and out the body.
If the mind wanders,
Know that it's natural.
But becoming an observer of the thoughts.
And returning the attention and awareness back to the breath.
Breathing in and out the nose.
Down into the belly.
Into the chest.
And trying to make the in and the out breath equal lengths.
Maybe noticing any subtle differences in the physical body,
In the in breath and the out breath.
How does the inhale affect your physiology?
Maybe your heart rate?
How does the exhale affect it?
Grounding into this moment.
Noticing if there are any emotions present today.
Becoming aware of the emotions.
Maybe there's a thought attached to them.
And just having this curiosity.
This objective curiosity.
Being inquisitive with yourself here.
Without any judgment.
No emotions or thoughts are good or bad.
They just are.
Maybe you can feel the emotion as a felt sense in the physical body.
And returning the awareness to the breath.
Notice how it feels to lean into this emotion.
To this sensation.
To breathe into it.
And if there's no emotion that is easily identifiable,
Maybe just breathing into peace.
Breathing into the feeling of contentment.
And again reminding yourself that there are no good or bad feelings,
Thoughts,
Emotions.
I'm releasing this now.
Returning the attention to the breath.
Knowing that all feelings,
Emotions and thoughts pass.
And I invite you to call upon an inner resource.
Something that brings you joy.
This could be the image of a memory.
It could be a person,
A place,
A thing.
Noticing how this feels in the body.
Visualizing this inner resource.
Where does this feel?
How does the sensation feel for you?
Breathing into this sensation.
Leaning in.
Knowing that this felt sense of gratitude,
Of joy.
However you feel this.
This is always available to you.
As your inner resource.
Allowing that to provide you with a felt sense of comfort.
Connection,
Wholeness,
Completeness.
Releasing this inner resource and returning the attention and awareness back to the breath.
This inner resource and returning the attention and awareness back to the breath.
Taking a moment to deepen the inhale.
So we'll take a deep breath into the belly and breathe it out through the mouth.
Breathing deeply now.
Inhaling.
And blowing out through the mouth.
And we'll do this two more times.
Inhaling into the belly.
Breathing out through the mouth.
And one final time.
Breathing out through the mouth.
And just thinking,
Calling upon the inner knowing,
The inner wisdom of your heart space.
Setting an intention or an affirmation.
I have everything I need within me.
I am content.
I am present.
And being inquisitive once more with yourself.
Setting this intention in the center.
And repeating it as if it were true.
Returning your attention back to this room.
Feeling your sit bones on the earth.
Feeling the earth rising up to support you.
Feeling any sensations in the physical body.
Maybe the temperature of the room.
Maybe the feeling of clothing on your skin.
And when you feel ready,
Gently opening the eyes.
Coming back to the physical world.
