Welcome to this short centering practice.
You can do this practice sitting or standing up but I would really recommend that you do it standing.
So finding a good place in your room to stand and taking a moment to really drop your attention into the body to be aware that you are in a body can help to make a few slow movements to stretch to perhaps touch your arms your legs to really feel the physical texture of your body.
Noticing the ground under your feet bringing your awareness into that place where your feet and the floor touch letting yourself drop a little bit deeper into this relationship with gravity so letting yourself be held by the earth under your feet.
Noticing how it is to make connection with the ground and then stretching your arms up towards the sky.
Noticing the spaciousness of the sky above of the space above and around you.
Seeing if you can fully take in that there is space for you right here right now.
And from there I invite you to think of a place that is meaningful to you.
A place that you go to,
A place you visit,
Might be a place in your home or a place out in nature.
A place where you feel connected where you feel good in yourself.
Really bringing this place alive in all its details.
Seeing it in your mind's eye.
Imagine being there,
What the sensations,
The sounds,
The smells,
Maybe even tastes are.
Invoking the feelings and thoughts that you have when you were in this place.
Bringing it alive in as much detail as you can and bringing the goodness of that with you.
Stretching your arms out either side of your body stretching into this horizontal line to the left and to the right.
And with your hands,
With your arms reaching out,
Imagining that you're reaching out towards the people,
The beings in your life that you're connected to.
Your family,
Your friends,
Your pets,
Your colleagues,
Whoever is there in your life and matters to you.
People who support you,
People who love you,
Your cat,
Your dog,
Your horse,
Perhaps the birds in your garden.
And then choosing one being,
Human or non-human,
That you want to connect to with a little bit more detail.
And again bringing this connection,
This person or this being alive and the details of imagery,
How it feels to be in their presence.
Bringing their presence alive through your body,
Feeling the sensations,
The atmosphere of their presence,
The feelings in you that they evoke.
Feeling the goodness of their companionship in this moment,
Really savoring them.
Maybe sending a silent thank you in their direction from this place.
Then feeling the depth of your body,
The space between the back of your body and the front of your body.
Imagine yourself standing on a timeline with the past behind you,
At your back,
The future in front of you and you right here in this present moment.
From this present moment letting your mind cast back over the last couple of weeks and remembering a moment of connection,
A moment of fulfillment,
Of joy.
Bringing that alive in its details,
What was happening,
How did you feel.
Seeing the image of this moment,
The thoughts you were having,
Really savoring that moment once more.
And from that connection bringing your hands to your heart,
To your belly,
Wherever they feel to rest on your body.
Connecting to what matters to you,
What's important for you in your life.
Thinking of activities that you enjoy doing or that are meaningful to you.
It could be a hobby,
It could be sports,
It could be walking outside,
Meditating or resting.
And remembering such a moment when you were engaged in this activity in the recent past.
Letting that fully come alive in you,
That feeling of how it is to be doing this.
How does it feel in your body?
How does it feel in your heart to be doing this?
Then as we complete this short practice,
Just noticing how you're feeling in this moment,
Having connected to these different places,
Different people and beings,
The things that matter to you in this way.
Taking a moment to feel what is there now and then stepping into your day.
