Begin by taking a few deep breaths and turning inward toward your inner experience and allow yourself to land.
Maybe you're coming from a busy day or you have lots on your to-do list so give yourself permission to show up fully here.
You've taken this time out of your day just for you so let's leave whatever is happening in the outer world outside this space that we're creating together and let's welcome all parts of you to arrive here in this moment.
Close your eyes or lower your gaze and tune into the sensations you may already be noticing in your body starting with your breath.
Noticing an inhale and an exhale.
You maybe feel distracted or perhaps your heart is racing or there's a tension in a particular area so just note that.
No need to fix it or change it and as you continue to turn inward maybe notice that there is a place that feels particularly good and let whatever arises be here.
Maybe there's a sensation in your shoulder or leg.
Give yourself permission to get curious about whatever sensation is showing up however small or unimportant it might seem.
Be really gentle with yourself here as you focus your attention on the sensation as it's showing up right now.
Is there a texture to it?
Maybe it has a color or a temperature?
Is there an emotion here connected to it?
See what shows up and as you focus on it let it become more clear and now notice with this sensation that may have a color or a shape or an emotion connected to it.
Is there a desire or a longing you notice here too?
What's behind this sensation?
It could be a desire for physical support like I want a pillow behind my back or a hug.
It could be that you're longing for something to change like I want a new job or it could be bigger like I'm longing for freedom or connection.
Whatever it is let it arrive here too.
Really feel it and notice what it's like to be with this longing or this desire.
Say hello to it and now whatever you're longing for I want you to give that to yourself.
If it's a physical thing you can go grab it and if it's not available to you right now use your imagination to give it to yourself.
Imagine if there's a person who might be able to give it to you or imagine it coming from anywhere that feels right.
Imagine yourself stepping into that scenario where you get to have exactly what you're really wanting and needing.
Let yourself receive it deeply.
Notice what it's like to receive this thing.
Is it comfortable?
Is it uncomfortable?
Maybe only take in a little bit at a time.
Just bite-sized pieces.
However much you're ready for right now let that be the exact right amount of receiving for you in this moment.
And now tune into the part of yourself that's witnessing all of this happening inside you.
The witness,
The observer,
The part of yourself that sees all the other parts of you and say hello to it.
Does it have a message for you?
Allow yourself to listen and give it some space and just see what might come up here for you.
A message may come as words or an image or a knowing or a felt sense and if nothing shows up that's okay too.
Just see if this part of yourself has something to share.
Whatever comes to you let it be what it needs to be right now.
Allow yourself to take it in.
You can thank this part of you for whatever message or insight may have come to you and let yourself anchor in this new experience in your body and in your sense of self.
If it feels good let it really land and take up the right amount of space.
Let it ground and support you.
This part of you exists within you and you can access it at any time.
Slowly begin to notice the edges of your body.
Bring your attention to your feet and gently wiggle your toes.
Noticing your breath once more and sending yourself some warmth and compassion for taking this time for yourself today.
You
