Begin to observe your breathing and focus on three to four unusually deep breaths in your nose and mouth.
As you settle back into a natural and comfortable breath,
Be aware of what's generally happening in your mind and body without trying to change it or run from it.
Find an intimacy with yourself.
Begin to relax.
Allow your breath to soften and slow.
See if you can disengage from any worried thinking.
Just place those thoughts on a mental bookshelf.
You can come back to them later.
Let go of any mental and physical tension.
See if you can pick up on any sense of physical relaxation or pleasant sensation already available to you.
Notice where in your body you feel this and see if you can let go a bit more.
Could there be an additional component of ease here?
Now begin to track the rest of your body.
Tune into internal signals that indicate all is well.
Notice that there's plenty of air,
That breathing is effortless.
Feel your pulse at your neck reassuring you that your heart is beating.
All is okay.
Sense the heaviness of the bottom half of your body,
Evidence that you are physically supported,
Able to walk and sit as needed.
Feel your body as a whole and recognize its fundamental vitality.
Even if there are aches and pains and illness present,
Bring your focus to the parts of your body that are doing all right,
Even if other parts are not.
Feel into these calm and soft and pleasant parts.
Immerse yourself in gratitude for them.
Let yourself truly be with those peaceful sensations.
Scan your immediate environment in your mind's eye and know that in this moment you are safe.
You are not being attacked.
You are not in danger.
That awareness itself is fine and you are never harmed by what it holds.
Know that you can witness discomfort without being overwhelmed by it.
Again,
Simply notice that you are all right in this moment.
There are always parts of your body to come home to,
To rest your awareness upon that are calm and at peace.
Find those again.
Continue the practice of gently coming back to resting your attention there.
Your mind will likely engage in a bit of a dance,
Shifting into awareness of the pain or sense of danger and then back to these places of calm and security inside you.
You can actively steer yourself back.
Observe the experience of being all right alongside any feeling of upset or anxiety.
You can ground yourself more deeply into these positive sensations by mentally describing them.
Come back to resting your awareness on a peaceful spot in your body and begin to illustrate it.
Does the sensation have a color?
What is its shape?
Does it have a movement?
Does it travel within your body?
Mentally describe the positive sensations of this peaceful place.
Is it tingly?
Soft?
Smooth?
Heavy?
Light?
Airy?
Warm?
Cool?
Let yourself just play and enjoy it.
As you anchor yourself in this safe and pleasant space within your physical body,
You can gain a sense of truly being okay in your core.
There's no longer a need to push anything away.
No basis for fear.
Simply notice the pain or discomfort and bring yourself back to this sense of being okay at the deepest level.
Allow this peace to seep into your discomfort,
Soothing and easing it.
When you're ready,
Slowly begin to wiggle your fingers and toes.
Remove your head from side to side.
Sense the physical space around you and open your eyes when you're ready,
Knowing that you can find this place of inner peace whenever you need to as you go about your day.
God bid your peace.
