Take a moment now to begin to ground down in your physical body.
Everywhere you connect to the earth beneath you.
Let your awareness pass throughout the whole of the body.
As if there's not a single area inside or out that you're not aware of in this moment.
You might do this by scanning up and down the body from top to bottom.
Or move from place to place.
As you go looking for anywhere that's carrying any tension,
Anywhere you're holding on.
Let yourself soften here.
Rooting,
Letting that heaviness wash over every part of you.
Allowing your breath to move into every corner of the body.
And however you're positioned,
Whether you're sitting or laying down.
Just feel the support of whatever's beneath you.
Almost as if the floor or the earth was coming up to meet the shape of the body.
Let yourself surrender and be held by whatever is beneath you.
Let yourself be soft.
Allow everything to let go.
As you find that softness in the body,
Come to be aware of the breath.
Moving in,
Down,
All the way to the belly.
Expanding out through the torso.
Letting the body softly relax as you let that breath go.
Watching like a wave.
In through the nose,
Down into the belly.
Relaxing the belly,
Letting the breath go with a sigh.
Notice that that stillness in the body has brought a steadiness to the breath.
Begin to slow down.
That breath's begin to move a bit more freely,
A bit more easily.
In and out of the body.
No need to do or control anything.
Just let yourself get out of its way.
As you settle into this rhythm,
This easy breath,
Notice any areas of the body that your mind and your attention is drawn to.
Perhaps any sensations,
Any tingling or even some discomfort.
Know that it can take a while to settle into this stillness.
Just observe those changing sensations,
Knowing that as quickly as they've come on,
They'll soon pass.
If you find your mind drifting and wandering away from the breath,
Just bring it back.
You might choose to say to yourself silently,
Inhale and exhale.
You might like to count the rhythm,
The pace of the breath.
Perhaps looking to find that equal length.
Same count of the breath in as there is on the breath out.
And then for the remainder of this practice,
I'm going to work with a series of mantras or phrases.
Just simple phrases that have a positive meaning that you can repeat to yourself.
You might notice that some of them resonate with you more than others.
Try not to get lost too much in that.
You're going to work with a passive breath in.
As you breathe out,
You're going to repeat to yourself each of those mantras.
You might just repeat them to yourself once.
You might repeat them with every breath out until the next one.
Just stay with it and if your mind gets distracted,
If it wanders off,
Just come back to that phrase.
Just thinking it,
Repeating it softly with each exhale.
Allowing it to soak and travel through the whole of the body.
Through your conscious and unconscious awareness.
Starting with a soft breath in.
As you breathe out,
Repeating to yourself,
I am grounded.
And letting that phrase go.
Clear your mind just like you're clearing a canvas.
And on your next exhales,
Repeating to yourself,
I am balanced.
And then letting that go.
I am healthy.
Letting that go.
I am happy.
Letting that go.
I am inspired.
Letting that go.
I am kind.
Letting that go.
I can do anything.
Letting that go.
I am powerful.
Letting that go.
I love.
Letting that go.
I am loved.
Letting that go.
I speak my truth.
Letting that go.
I create my reality.
Letting that go.
I trust my decisions.
Letting that go.
I am at peace.
Letting that go.
I am at ease.
Letting that go.
I am.
Go ahead now and let that final mantra go.
Allow yourself here just a moment of pause.
If your awareness naturally falls to focus on something,
Just let it follow.
Otherwise just let everything go.
Allow the awareness to be expansive,
To be effortless.
And just let yourself sit with whatever is.
Dropping back now into an awareness of the body,
An awareness of the breath.
Sending the inhale down to fill through the physical body,
Expanding at every edge.
Opening the mouth to let it go with a sigh.
And give yourself a moment just to bring that awareness back into the space around you.
Enjoying this moment of stillness.
Returning to that space whenever you feel ready.
