To begin,
Allow yourself to find a comfortable position that invites ease into your body.
Adjust your posture and the support underneath you so your body can rest comfortably.
As you bring awareness to the surfaces that are supporting you,
Allow yourself to let go into that support while remaining awake and alert.
Make any small adjustments to help create space in your body.
You might roll your shoulders up and back into their sockets.
You might lengthen your spine or open your chest to allow for deeper breaths.
Take the next few minutes to invite space into the body.
Starting at the top of the head and scanning down to the tips of your toes,
Notice any places of constriction,
Tightness,
Habitual holding.
Invite breath and softening into any tight places behind the eyes,
The jaw,
The muscles of the neck and shoulders,
The chest,
The upper back,
The lower back,
The belly,
The arms and hands,
The hips,
Upper legs,
Lower legs,
The ankles and feet.
Now create space to allow your thoughts to come and go.
You might imagine a space big enough for your thoughts to flow freely in a field of spacious awareness.
No need to control your thoughts nor get pulled into them.
Sense the mindful witnessing of thoughts as they arise and pass.
Acknowledge thinking as you experience thoughts arising.
Sense the space between you and your passing thoughts.
Sense the space between thoughts.
Sense the space that comes from neither grasping nor pushing away.
As you are ready,
Create space for any emotions that are present to simply be here,
Meeting and greeting them as if opening the door and inviting whoever is there to come have a space in the room.
Notice how you can be aware of your emotions.
Acknowledge them.
Allow them.
Neither pushing away nor clinging.
Notice the space between you and your emotions.
Notice the spacious awareness from which emotions arise and pass through.
Notice what happens as you acknowledge emotions and give them space,
Viewing them through kind eyes,
A soft body,
And an open heart.
Sense the space in which all experiences arise and pass.
As you are ready,
Begin to bring awareness back into the body.
Feel the support of the surface you are resting upon.
Take a few deeper,
More intentional breaths,
Sensing the space you've created in your body,
Mind,
And heart.
As you are ready,
Bring your awareness back into the room,
Ready to move forward into your day or evening.
You
