Welcome.
Take a moment to settle into comfort.
You can sit,
Lie down,
Whatever will be most conducive to your experience.
On your next inhale,
Lengthen through your spine,
Out through the crown of your head,
Creating space between each vertebrae.
You are relaxed,
Aware,
And at ease.
You may close your eyes or leave them open,
Resting on a pleasant or neutral space.
I invite you to take three deep,
Grounding breaths,
Sending the breath to where your body connects to the earth.
How do you feel today?
Are you energized?
Is your heart beating fast or slow?
Are your limbs heavy and let in or are they ready for action?
Does your emotional state feel light or heavy?
What is the quality of your thoughts?
Turn to your breath.
Inhale slowly,
Hold for a moment,
And exhale until your lungs are empty.
Allow yourself to enjoy the security of a deep,
Full breath.
Inhale,
Hold,
Exhale.
Notice any tension or discomfort your body feels today.
Release your jaw,
Relax your eyebrows,
Roll your shoulders down.
Ask yourself if you can be any more comfortable.
Make any adjustments you need to relax.
Begin to sense the room around you.
What do you hear?
What is the temperature?
Do you notice any smells or tastes?
Feel where your body connects to the earth.
The ground is solid underneath you.
It won't move,
Bend,
Or shake.
You are safe here in this moment.
You are here.
You are now.
If you feel safe enough to do so,
I invite you to turn inward.
Connect to your heartbeat.
Put your hand on your heart if that feels right.
This very heartbeat has been with you since before you were born.
It has carried you through your most joyous moments,
And it has carried you through your worst.
Take a few slow breaths,
Feeling the air rush into your lungs,
Your chest and belly expanding and contracting.
You are here.
You are now.
Return to the feeling of your body connecting to the earth.
Thank it for the support and nourishment it offers.
Turn back to your breath.
Take a moment to be completely in this space.
You are here.
You are now.
You are now.
When you feel ready,
Turn your attention to the room around you.
Feel the floor beneath you.
Feel your breath as it expands and falls.
Thank your body,
Mind and soul for taking this journey.
Begin bringing small movements back into your body,
Waking yourself up slowly and with compassion.
Stay here.
Stay now.
