Welcome to today's practice,
I'm so glad you're here.
This is your time to pause,
To breathe,
And to reconnect with yourself.
You don't need to do anything perfectly here.
Whatever feels right for you today,
And supports you in this moment,
Is just right.
Taking a moment to settle in,
Finding a comfortable position.
One where you feel both relaxed and alert.
Just letting your body rest into the support beneath you.
Maybe you notice the points where your body makes contact with the surface.
Your back,
Your legs,
Your feet.
Letting yourself feel held by that support.
Knowing it's okay to set everything down for now.
And when you're ready,
You're welcome to gently close your eyes,
Or lower your gaze to the floor.
Turning your attention to the breath.
You don't need to change anything here.
We're just noticing how it feels today.
Maybe it's soft,
Or steady,
Maybe it's shallow or deep.
However it is,
We'll just let it be.
You might imagine your breath as a steady breeze,
Clearing away tension with each exhale.
While each inhale brings in calm and ease.
And each exhale carries away what you no longer need.
And as you let yourself settle,
You might imagine this moment as pressing pause.
Like setting down a heavy bag you've carried all day.
There's no need to hold it anymore.
It's safe to just rest here.
If you like,
You might try bringing your hands to your neck,
And gently stroking downward with the fingers,
Starting from just below your ears,
And moving towards your collarbones.
This motion can help stimulate the vagus nerve,
A key part of your nervous system that helps your body feel calm and grounded.
You can do this as many times as you like,
Or simply stop and notice how your neck feels in this moment.
And now taking a moment to reflect,
What's one thing from today you are proud of?
It doesn't have to be big,
It could be something small,
Like showing kindness to someone,
Completing a task,
Or even just showing up for yourself in this moment.
Taking this time to slow down and connect with yourself.
As you continue to breathe,
Notice the sounds around you.
Maybe you hear distant noises,
The hum of the room,
Or the gentle rhythm of your own breath.
What's the furthest sound you can hear?
What's the closest sound you can hear?
Acknowledging the sounds for a moment,
And then see if you can let them gently fade into the background.
If it feels good,
You might try a gentle rocking motion.
This could be as small as shifting your weight slightly from side to side,
Letting your upper body sway just a little,
Maybe imagining yourself as a piece of seaweed in the ocean,
Or a patch of tall grass in a meadow,
Gently swaying in the breeze.
Just trusting the body,
Finding some motion that feels good for you.
This simple movement can remind your body that it's safe,
Supported,
And ok to let go.
What's one small way your body has supported you today?
Perhaps it has walked you from one place to another,
Or helped you focus on a task,
Enjoy your morning coffee,
Or simply just being here.
Whatever comes to mind,
Take a few moments to appreciate what your body has done for you.
As you sit or lie here,
You might imagine your body as an anchor,
Settling gently into calm waters,
Feeling the weight of your body grounding into this moment.
What is one thing you can let go of right now,
Even just a little?
Maybe it's a worry,
A thought,
Or even a physical tension in the body.
You don't have to let go of everything,
Just see what feels possible in this moment.
What's one thing that you can set aside?
And if it feels right,
You might imagine letting it go in the calm,
Peaceful waters,
And watching it sink down and out of sight.
If it feels comfortable,
You might bring your hands to rest on your chest or stomach,
Letting your palms settle there,
And feeling the gentle rise and fall of your breath under your hands,
Letting this simple connection bring you a sense of grounding and presence.
Taking a deep breath here,
And as you exhale,
Remind yourself right now,
I am exactly where I need to be.
Taking a few more breaths here,
And maybe notice how your body feels a little more steady,
Maybe a little more connected to the support beneath you.
As we near the end of our practice today,
Maybe silently set an intention for yourself.
What will you carry from this moment into the rest of your day?
Maybe a sense of trust,
Or calm,
A connection with your deepest self,
The knowledge that this inner stillness is available anytime you need it.
If it feels right,
Go ahead and set one intention for yourself today.
And when you're ready,
As slowly as you like,
Gently bring your awareness back to the space around you,
Wiggling your fingers and toes,
Noticing the sensations in your body as you return to the present.
And when you're ready,
Gently open your eyes.
Thank you for taking this time to connect with yourself.
As you move forward in your day,
May you carry this feeling of grounding and connection with you,
Like an anchor you can return to anytime you need it.
Take care,
And I'll see you again soon.
