Let's take a moment to drop in.
You can arrange yourself in a comfortable seat,
Or maybe you feel like lying down and that's okay too.
Just take some time,
Set yourself up,
Take any movements or stretches that would feel good.
And then you let your body land here.
You let the ground hold you.
Take a slow,
Deep breath in through your nose,
And a long,
Slow breath out of your mouth.
And then do that again.
Inhale,
Really slow.
And exhale really long,
Really drag it out.
And just know that there is nothing you need to do,
And there's nowhere you need to go.
You are safe in this moment.
You can be here in this moment.
Continue to breathe in this moment.
And begin to notice the weight of your body,
The parts of you that are touching the floor,
Or the bed,
Or the chair.
And let yourself get a little bit heavier.
Let gravity take over and just pull you down.
And now if it feels good,
Gently begin to sway your body side to side.
Just a very small,
Soothing motion.
Kind of just like you're rocking yourself.
Let the rhythm be slow and natural.
There's no right way to do this.
Just let it be intuitive.
Feel your spine gently shifting,
And feel your body finding comfort in this motion.
This rocking is an ancient rhythm,
One that your nervous system knows well.
So let this movement remind you,
You are safe.
You are here.
You are held.
You can be here in this moment.
You can even say that to yourself in your mind.
I am safe.
I am here.
I am held.
As you continue this gentle swaying motion,
Really keep your awareness in your body.
And start to notice any areas of tension,
Or tightness,
Or gripping.
And just see if you can breathe into these spaces.
See if you can let the movement soften them,
Even just a little bit.
And start to notice what sensations are here right now.
Do you feel any spaces of heaviness?
Are there any areas of numbness,
Or warmth,
Or tingling?
Whatever is here right now,
Just notice it.
Don't try to change it.
You're just witnessing it.
And now begin to let the swaying and rocking slow down,
Eventually coming back into stillness,
When it feels right,
And when you feel called to.
And you notice how your body feels.
You notice how it feels to come back into stillness.
Maybe you place one hand on your heart,
And one hand on your belly,
And feel your breath beneath your palms.
Let your body breathe for you.
And you allow yourself to sit quietly with whatever emotion is here.
You don't necessarily need to name it.
You definitely don't need to understand it,
Or process it.
You don't need to fix it.
Just be with it.
Just be with whatever you're feeling right now.
If there's sadness,
Let it be here.
If there's stress or anxiety,
Let it be here.
If there's anger,
Let it be here.
And if you can't feel anything,
That's okay too.
Sit with that.
Whatever you're feeling right now,
It belongs.
And it will pass,
Like all emotions do.
Gently remind yourself,
It's safe to be here.
To feel this.
It's safe to be here.
Just being here is enough.
Notice if your breathing has changed at all.
Notice if your body feels different.
Maybe more open.
Maybe you just feel a bit more real.
Maybe you just feel a little bit more relaxed.
Maybe you just feel a little bit more relaxed.
Maybe you just feel a little bit more relaxed.
Maybe you just feel a little bit more relaxed.
Last time,
Full inhale.
And let it go.
There's no rush.
If you wanna linger here,
You can.
Or perhaps you start to blink your eyes open and start to just look around your space and reorient yourself back into your room.
And make sure you thank yourself for showing up,
For coming back.
Namaste.
