May we ease into the beginning at this time.
Maybe start scanning your environment,
Locating your comfort,
As we remember our intention for this practice.
I am here to support you,
In support of your practice,
As your companion.
I would like to remind you,
You are in control.
Respond to the guidance offered.
Notice how you feel after responding.
Then respond to how you feel.
In this practice,
We are practicing listening to our bodies.
We are learning how to listen to our bodies,
Hearing them,
Acknowledging them,
Being in them.
When what you feel is resourcing,
It helps bring your attention inward and present.
Allow it and lean in.
What you feel is dysregulating,
It brings you out of a relaxed and grounded state.
Notice it and respond.
If necessary,
Respond by opting out,
Anchoring in,
And gently returning to your practice at your pace during the next available guidance.
We are building capacity to be grounded,
Present,
And in our bodies,
To remain embodied,
Regulated,
And grounded.
Despite the alternative energies offered to us every minute and hour of our day-to-day lives,
Compassionately approach this practice.
Mindfully embrace it as just that,
A practice.
The more we practice,
The greater our capacity to be here,
In our bodies,
Available for our lives.
Here is a moment to decide on a comfortable position as I lead you in.
Maybe lay down now.
Rest it on your back or sit comfortably.
May we begin.
Let us begin gently with open awareness.
Notice the contact between you and what's supporting you.
The space between the surfaces you are rested upon.
Maybe bring your awareness to any discomfort.
And slightly adjust your posture.
Remaining there supported.
Maybe close your eyes now.
Notice if that brings you further inward.
If this is resourcing for you,
Remain here.
With your eyes closed.
May we begin scanning the body.
I'd like to direct your attention to your feet.
Really notice them.
Maybe move into your toes.
Bring them around a little,
Just to increase the awareness.
Meeting up the arch of the foot,
Meeting up the heel.
And just noticing what you feel.
Then when you're ready,
Travel up your leg.
Looking at your knee.
And just notice what you feel.
Gently bring your awareness to any tension.
And maybe kindly ask it to release.
And when you're ready,
Gently travel up the front of your leg.
Into your hips.
Take your time.
Really bring your awareness.
Bring your awareness to them.
And just noticing what you feel.
Reimagine it leaving your body.
Relaxing in to what supports you even more.
And when you're ready,
We're going to travel up our spine.
At our pace,
Meeting at our shoulders.
Bringing your attention to your shoulder area.
Maybe notice any dis-ease,
Tension.
And maybe imagine it leaving your body as you lean deeper into what supports you.
And when you're ready,
Travel up the neck into your head space.
Maybe just notice what you feel.
Moving forward into the face.
Maybe tracing your features.
Acknowledging your lips,
Nose,
Cheeks.
Maybe notice if there's any tension residing in the jawline.
And maybe imagine it releasing as you lean deeper into what supports you.
I like to invite your attention to your ears.
And maybe just notice the sounds you pick up on.
And gently allow me to introduce an alternative.
And just notice how that makes you feel.
And when you're ready,
Travel back down the neck,
Back into the shoulders.
And tracing your arms as we meet at our wrists.
Take your time.
Maybe move the wrists around a little just to increase awareness.
Traveling into your fingers.
And when you're ready,
I'd like to invite you to place one hand on your chest and the other on your belly.
And just noticing the natural rhythm of the breath.
Maybe bring your attention to the rise and fall of the belly.
And on three,
I'd like to invite you to take a deep breath.
One Two Three Nice If that was resourcing for you,
I'd like to invite you to repeat.
On three.
One Two Three Three Release.
Good.
Maybe bring your attention to the hand that rests upon your heart.
And notice the the beat of your heart if you can find it.
And notice how that makes you feel.
Let us be here for a moment.
As you intend to be here in this moment.
Notice where you're resourcing it.
What is holding your body's attention?
What returns your attention to this moment?
Bring in an anchor there as we land our practice.
As we arrive to the ending of this practice compassionately take your time accepting its conclusion.
Breathe.
And be patient with your body.
Remain rested on what supports you for however long you need to.
Before you re-emerge.
May we be grounded.
May we remain present.
