Welcome,
Let's begin by settling into a comfortable position,
Either lying down or seated,
Whichever feels most supportive for you in this moment.
Allow your eyes to close if that feels safe,
Or simply lower your gaze.
Take a moment to arrive here,
Feeling the weight of your body being held by the earth,
The floor,
Or the chair beneath you.
Let yourself land here in this moment.
Gently bring your attention to your breath,
Not needing to change it,
Just noticing it.
Allowing your breath to be your anchor,
Steady,
Reliable,
Always here.
Inhaling.
.
.
And exhaling.
Let each breath guide you deeper into presence.
Now bring your awareness to the top of your head,
Noticing any sensations or lack of sensation.
Simply observe and notice.
Moving down to your forehead,
Allowing yourself to let go of any expression and just be.
Bringing your awareness to your eyes and the muscles around them,
Allowing them to rest and just be as they are.
Now bringing your attention to your jaw,
Noticing if there's any tightness.
Just notice without trying to change anything.
You're simply allowing,
Meeting each part of the body with gentle attention.
Moving your awareness to your neck and shoulders.
These places often carry so much.
Can you simply notice what's here without judging?
Shifting the tension down the arms,
The upper arms,
Wrists,
Fingers.
Noticing temperature,
Texture,
Heaviness,
Or lightness,
Or perhaps nothing.
It's all welcome.
Now resting your attention on the chest,
Feeling the gentle movement of breath here.
Expanding.
.
.
And releasing.
Bringing awareness to the heart space.
You don't need to do anything.
Just allow whatever is here to be here.
Allowing this part of you to be held in kind awareness.
Now bringing your attention to the belly,
Letting it be soft if that feels okay.
Feeling the rise and fall with each breath.
You may notice sensation,
Emotion,
Or stillness here.
Whatever arises,
Meet it with gentle curiosity.
There's nothing to fix.
Now slowly shifting awareness into the pelvis and the hips.
Often a space where we store emotion or tension.
There's no need to do anything.
Just notice.
You are simply being with your body.
Breathing and being.
Now moving your attention down into your legs,
Ankles,
Toes.
Notice any sensations.
Let your awareness rest gently without grasping or pushing anything away.
Now shifting your awareness to your whole body.
From head to toe,
Sensing yourself as a whole being.
Held.
Breathing.
Alive in this moment.
Can you allow the whole body to be just as it is?
Noticing without fixing.
Noticing.
Simply being.
Gently shifting your attention back to the breath.
Noticing the inhale.
Noticing the exhale.
Here you are,
Aware,
Present,
Whole.
I invite you to gently bring some movement back into the body.
Taking your time to come back.
Gently wiggling the fingers and toes.
Maybe rolling the shoulders or stretching if that feels good.
And when you're ready,
Gently open your eyes or lift your gaze.
Thank you for showing up and making time for yourself.
Thank you for showing up for yourself.
Thank you for choosing presence,
Even if just for a few moments.
May you carry this awareness with you as you move throughout your day.
May you come home to yourself again and again and again.
Namaste.
