Begin by finding a comfortable posture and make any small movements or adjustments in your body that allow you to settle in right where you are.
Know that as you take time to settle your body and nervous system,
You help settle your mind as well.
You might begin with your eyes open,
Gently looking around you as you notice colors,
Shapes,
Textures,
Light and shadows around you.
See if you might experience your sense of sight without getting caught up in thoughts about what you're seeing.
Just allow yourself to take in your surroundings with fresh eyes,
Noticing the sensation of sight as if looking at things for the first time.
When you're ready,
You might now bring your eyes to a soft gaze,
Looking downward or allow your eyelids to close if you're comfortable.
Notice how you can still experience light and shadows,
Even with your eyes closed.
Begin to expand your awareness to your sense of hearing.
You might notice noises in your environment coming from the outside,
From the room you're in,
Or perhaps even noises from your body,
From your own breathing.
Allow the sounds to come and go without trying to hold on to them or push them away.
Just allow them to arise and pass as they will notice through your sense of hearing.
Whatever is here in this moment.
Now bring your awareness to the places where your body is making contact with the surfaces upon which you are resting.
Notice physical sensations at these touch points.
You might notice firmness or softness underneath you or behind you.
You might notice coolness or warmth,
Gentle pressure,
Tingling or other sensations.
If you're seated,
Bring some awareness to the soles of your feet and notice the sensation of the solid ground beneath your feet.
See if you might sense into the feeling of whatever support is underneath you.
Noticing what it is like to have something solid that is supporting you.
Sense into any feeling of stability that is available to you right now in this moment.
If there's one touch point where you feel this stability most noticeably,
Let your attention rest there.
You are safe and supported in this moment.
If it feels right for you,
You might begin to expand your awareness to the feeling of your breath coming in and going out.
If this is not comfortable,
Remain focusing on sensations at the touch points where your body is supported.
If you are bringing awareness to breath,
Notice just this breath coming in and just this breath going out.
You might sense into the natural rhythm of your breath.
Noticing the expansion of your chest and heart with each breath in.
And the natural letting go and softening with each breath out.
Feel the sensation of just this breath in this moment.
When you are ready,
If this feels right for you,
I invite you to picture a vast,
Expansive ocean or a beautiful blue sky.
And imagine that your thoughts are like waves that rise and fall in the ocean waters.
Or like clouds passing by in the blue sky.
As thoughts arise,
You might softly label them thinking,
Thinking or worrying,
Worrying or planning,
Planning.
No need to get pulled into the narrative,
The story.
Just label and let go.
Notice how the waves or clouds come and go as they are held in a vast,
Benevolent,
Expansive space of sky or ocean.
From this wider vantage point,
You might sense the transient nature of your own thoughts.
Just mental constructs rising and passing in the vast expanse of your mind.
From this vantage point,
You might see that there is nothing to grasp,
Nothing to push away.
Thoughts come and thoughts go.
The sky allows the clouds to come and go.
The sky remains vast and expansive,
Holding it all.
Waves in the ocean rise up and return from whence they came.
This is the nature of our mind,
Our thoughts.
As thoughts arise,
Just notice,
Label and let go.
If it feels right for you,
Place a hand over your heart and a hand on your belly or anywhere that feels soothing to you.
You might invite in a caring image,
A sense of a compassionate being sitting beside you.
Someone real or imagined,
Could be a mentor or spiritual teacher or good friend or spiritual being.
It could be a loving pet or the feeling of being surrounded by the beauty of nature.
Feeling safe and serene in a real or imagined place of your choosing.
Whatever you choose,
Call it up in your mind that you can get a felt sense of being in the presence of a compassionate other or benevolent natural environment.
Surround yourself with a sense of caring,
Comforting,
Soothing energy.
Imagine that you could take this care and comfort directly into your body.
That it could sink in and spread from head to toe.
Bringing with it a feeling of ease,
Surrounding you and protecting you.
Breathe in this caring,
Kind energy,
Drawing in nourishment with each breath.
Invite ease to sit side by side with whatever emotions are present.
Invite care and comfort to sit side by side with whatever emotions are present.
Let the care and comfort extend to any other emotions that may be present,
Bringing ease and soothing whatever is here.
Allow your body to rest in this moment of presence.
Allow your mind to settle in this moment of presence.
When you are ready,
Begin to bring your awareness back into your body.
Notice the flow of breath in and out.
Notice the support of the surface that you're resting upon.
If you're seated,
Feel your feet on the ground.
Taking your time,
Bring your awareness back into the room,
Opening your eyes when you are ready.
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