Begin by closing your eyes.
And notice how you're holding yourself right now.
Your forehead.
Space around your eyes.
Your jaw.
Your hands.
You may find that some part of your body is still braced for what comes next.
Or still carrying something from earlier.
Just notice where the day is still being held.
Now bring your attention toward the activity in your mind.
Rather than following one thought.
Notice where all the activity seems to gather.
Perhaps you feel it across the forehead.
Behind the eyes.
Near the temples or somewhere deeper in the center of your head.
If you had to locate the busiest part of your mind right now.
Where would it be?
Once you've found it,
Let the thoughts continue there.
We don't need to clear them away.
Just allow them to be where they are.
And now bring your attention down.
From the place where the thoughts are happening.
Down through the jaw.
And into the throat.
Feel the air moving through this narrow passage.
With each breath,
The throat opens just enough for air to pass.
And as you breathe out,
Allow the muscles around the throat to soften.
Stay with the movement of the air for another breath.
And follow the next breath farther down.
Into the lungs.
Feel the chest and ribs expand as the breath comes in.
And settle as it moves out.
Notice the ribs widening along the sides.
Opening more space across the chest.
As the breath leaves,
Let your awareness remain in the space it opened.
Stay here for the next few breaths.
As the next breath leaves,
Bring your awareness deeper into the chest.
Beneath the movement of the lungs.
And toward the heart.
If it feels natural,
You can place a hand over your heart space.
Or leave your hands exactly where they are.
You may feel its movement.
Or simply sense its place within the chest.
Let your awareness settle here.
And the heart space.
Notice how this space is warm.
Buy it.
And calm.
Let this be your sanctuary from the noise.
Rest here for a while.
From this place of rest.
Begin to let your awareness widen to include the rest of your body.
Your chest,
Your shoulders.
Your arms and hands.
Your legs and feet.
Invite small movements,
Wiggling your fingers.
Or flexing and pointing your toes.
Move in a way that your body requests.
And when you're ready,
Bring one hand to the center of your chest,
Over the heart space.
Feel the contact of your palm against your chest.
Keep your hand here as you take a deeper,
Fuller breath.
When you're ready.
Gently open your eyes.
And take a little time to look around.
With your hands still resting against your chest.
Notice that you can be here in the room.
And still remain connected to the heart space.
Take a moment to appreciate this quiet place within you.
May you leave this practice with a little more ease.
And the comfort of knowing you can return to your heart whenever you need a place to rest.
