So you can close your eyes gently or you can leave them open but having your eyes closed might help you focus a little bit more.
So either way.
And you can allow gravity to settle you into a really stable base here so you might move around a little bit and find a position that's very stable.
Noticing if anything is restless and just see if your body knows how to rest it.
Feeling into your face and your jaw,
Your mouth,
Your eyes,
The muscles of the eyes,
The forehead and you can allow them to soften.
You can feel into your shoulders and your neck.
Notice if that's tight or rigid or flexed up at all and you can allow that to soften down.
Feeling into your chest and stomach.
Noticing if there's any baseline tension or flexing or rigidity and you can allow that to soften.
And just let it be totally loose however you can.
And then feeling down through the legs,
Your knees,
Into the shins and the calves and then all the way down into your feet.
And then again feel the connection between your feet and the floor.
Feeling yourself being pulled down by gravity into the floor and then the ground below you supporting you as it always does.
And now let's connect to a few cycles of breath.
So connect yourself to the sensation of breath wherever it stands out to you the most right now.
And you can take a few intentionally deep breaths.
And on the out breath see if you can let go of it completely.
Noticing if you're restricting it at all or holding on to it in any way.
And then just wait for the in breath to come back in.
And start connecting to this as if it's one continuous wave in and out.
And as you're paying attention to the breath you can send your awareness of your body starting in the bottom of your feet and the toes and then on the in breath going all the way up through your body through your legs,
Through your stomach and chest,
Through your neck,
All the way to the top of your head.
And then on the out breath going back all the way down the body and then out through your feet and into the floor.
And you can just do a few cycles like that to get really settled here.
So in,
Up through the body and then out,
Down through the body and out into the floor.
Breathing out everything from earlier in the day,
In the week,
All of your expectations,
Thoughts about how things should be.
You can let that all go out on the out breath down through the floor.
And then in back into just what's happening right now.
Curiosity and interest in just this moment.
So breathing in here with me.
Okay.
Alright,
How was that?
With more and more practice,
The focus on the breath can just become increasingly deeper and deeper and it's like this ocean floor inside of you of empty space that you never quite reach.
So you can always come back to it in a deeper and more in detail way.
And I look forward to seeing you here next time.
