Before we begin.
Know that this practice is an invitation.
Not a requirement.
You are always in control.
You may keep your eyes open or closed.
Adjust your position.
Pause,
Or stop at any time.
If anything doesn't feel right.
You're welcome to skip it.
And simply return to noticing your breath.
Or the room around you.
Take a moment.
To notice where you are right now.
You might gently name a few things that you can see.
Or notice the feeling of support beneath your body.
When you feel ready.
Bring your attention to your breathing.
There's no need to change it at first.
Just notice it if it feels comfortable.
You may begin to take a slow breath.
In through your nose.
And a longer gentle breath out through your mouth.
You can imagine breathing in steadiness.
And breathing out anything you don't need right now.
Continue at your own pace.
You're welcome to return to normal breathing.
Whenever you choose.
Will now bring awareness to different areas of the body.
Instead of tightening.
You're invited to notice each area here.
And allow it to soften.
Only as much as feels safe.
Notice your feet.
You might imagine war.
Or heaviness there.
Or simply acknowledge their presence.
Bring attention now to your lower legs.
If it feels right.
Allow them to soften.
And rest.
Notice your thighs being supported.
Let them relax in their own way.
Bring awareness to where your body meets the surface beneath you.
Notice the support available to you.
Gently notice your belly.
There is no need to change it.
Just allow it to be as it is.
Notice the movement.
Of the breath in your chest.
You may imagine space.
Or ease around this area.
Bring gentle awareness to your lower back.
If there's tension.
You might imagine it being supported.
Notice your upper back broadening slightly with each breath out.
And if it feels okay,
Allow your shoulders.
To drop a little bit.
Notice your arms resting by your sides.
Or perhaps on your lap.
Bring awareness to your forearms.
Letting them feel heavy or neutral.
Notice your hands.
You might gently open the fingers.
Or leave them as they are.
Drawing your attention up to your neck.
You may imagine space or length here.
Notice your jaw.
If it feels safe.
Allow your teeth to separate slightly.
Let your tongue rest naturally.
No effort is needed.
Notice the area around your eyes and your forehead.
You might imagine smoothening or softening here.
And take a moment to notice your body as a whole.
You don't need it to feel relaxed.
Just noticed.
Now,
If imagery feels comfortable to you,
I'll offer an option.
You can imagine this scene or simply listen to the words.
Or return to noticing your brother's surroundings.
Imagine yourself in a place.
That feels safe.
Calm.
Or neutral.
It can be real or imagined.
Indoors or outdoors.
Simple or detailed.
You find yourself standing here.
Aware that you can leave or change this place at any time.
When you're ready,
Imagine taking a slow walk.
You choose the pace.
Each step feels steady and grounded.
As you walk,
You might notice gentle details,
Light,
Color,
Or a sense of space.
Nothing needs to happen.
I had you notice a place where you can sit.
You decide whether or not to go there.
If you choose to set you do so in a way that feels comfortable and supported.
You remain aware.
That you are safe.
And in control.
Take a moment to observe this place.
Notice what feels calming or neutral here.
And let your breath move naturally.
You can stay here for as long or as briefly as you would like.
And when you're ready.
.
.
Begin to bring awareness back to your body and the room around you.
You might notice the surface beneath you again.
Or gently move your fingers and toes.
If your eyes are closed,
You can open them when you're ready.
Take a final breath your way.
Carry with you anything from this practice that feels supportive.
And leave behind anything that doesn't.
You did enough simply by showing up.
