Find a comfortable position where you can be seated and feel relaxed gently close your eyes or soften your gaze take a deep breath in and slowly exhale let your shoulders drop,
Let your jaw relax,
Let your hands rest naturally bring your attention to your feet,
Feel them pressing into the ground or if you're cross-legged,
Feel your legs,
Just the pressure that they are placing on the ground notice the weight of your body being supported by the earth beneath you you are here,
Safe,
Held take another slow deep breath,
Inhale for a count of four hold for a moment and exhale for a count of six let each breath anchor you deeper into the present moment as thoughts come and go,
Gently return your attention to the sensation of breath and the support beneath you now silently say to yourself,
I am here,
I am steady,
I am grounded once again notice your body,
Your breath,
Your posture the way the air feels on your skin or the way that you feel comfortable where you are right now let go of needing to change anything,
Just be with what is in this moment,
Nothing is required of you except presence take another deep breath in and sigh it out feel a sense of calm spreading from your center outward,
Into your arms,
Into your legs,
Your fingers,
Your toes,
Up into your head just feel this calm spreading throughout your entire body you are grounded,
You are supported,
You are connected to the earth and this moment when you're ready,
Begin to wiggle your fingers and toes gently open your eyes and come back to your space,
Clearer,
Steadier and more rooted
