So taking your time to find a comfortable position for yourself,
Adjusting pillows or cushions or clothing,
Whatever it is you need,
Take your time here to allow yourself to settle,
To allow the body to settle.
If you need to stretch or shake for a moment,
Just checking in with your body and what it needs in this moment.
Perhaps starting with a handful of deep breaths if that feels okay for your body today.
Breathing in through the nostrils,
Into the belly and maybe even sighing out,
Letting go.
Maybe there's been busyness and noise around you today or in your mind,
Inviting you to drop out of the head and down into your body,
Allowing yourself to land here in the present moment.
Feeling your body in contact with the chair or whatever it is that you're sitting on,
Tuning into your sense of touch,
Giving your body permission to sink down,
To let go.
There is nothing to achieve in this moment,
There's nothing to make happen and you allow yourself to let go of any expectations,
Any pressure for anything particular to happen as we practice together today.
Just allowing yourself to be,
Allowing your body to find its own natural breathing rhythm.
Breathing into the belly,
Focusing on the point just below the belly button.
Breathing into your core,
Into your center,
You might even imagine any restless energy draining down through the body,
Out through the soles of the feet,
Deep into the earth below,
Connecting with the energy of Mother Earth and as you sense into that connection,
Allowing her to ground you,
Feeling her energy,
Feeling her presence,
Continuing to breathe into your belly and if it helps you feel more grounded,
You may even choose to place a hand on your belly or a hand on your heart or just pushing your feet into the floor,
Feeling that connection,
Feeling the hands resting against the body,
Maybe even imagining warmth from the hands flowing into the body and allowing your body to sink down further into the chair,
Having a sense of it holding you and supporting you in your practice today,
Feeling your hands or your arms if they're resting against your body,
Also holding you and supporting you and just breathing here,
Becoming aware of the heart space,
Breathing into your heart,
Feeling the energy of your heart and perhaps even imagining light flowing into the heart with every breath,
That light growing stronger with every breath in and radiating out to every cell in the body,
Breathing in the energy of love,
Breathing in the energy of light,
Feeling it expand in your heart and radiate out and noticing how you feel in your body,
In your breath,
In your heart space,
Taking a moment to appreciate whatever feels present for you right now,
A moment of gratitude for this beautiful heart that keeps beating,
That connects us to higher self,
This beautiful heart that connects us to the love and light and energy of the universe,
Acknowledging Mother Earth beneath us,
Supporting us and divine love and light above,
Around us and flowing to us and through us in every moment,
Gently breathing here,
Connecting with the breath,
Becoming aware of the body,
Sitting in the chair,
Becoming aware of the hands and the feet,
Tuning into your sense of touch,
Grounding yourself in the present moment,
Starting to become aware of sounds around you and when you feel ready,
Taking as much time as you need,
Before you open your eyes and come back into the room,
