Welcome to this practice.
I invite you to begin settling in comfortably.
Begin noticing the space that you're in and how you feel within that space.
Checking in with yourself,
Noticing if you've chosen the posture that supports you best,
And feeling free to adjust yourself in any way that you need to settle in.
And allow yourself to move into this practice knowing that what I offer is guidance.
However,
This is your practice and I invite you to stay with parts of the practice that really feel like what you came here for today.
And ignore my voice and catch up with me later,
As well as if my guidance in some way leads you to a place that's uncomfortable.
Knowing that that is the practice should you choose to pause or stop and come revisit the practice later.
Settling in,
I invite you to begin now just sensing into that still place that feels secure and at ease within you.
We sometimes call this our inner resource.
It's like a space that's a safe haven or oasis within us.
And it's unique to you that inner resource,
That space of ease.
Begin here at the very beginning of this practice to sense right into that.
And what does ease and comfort feel like for you?
Even begin bringing an awareness to that felt sense of stillness,
And that sense of being okay.
And allowing yourself to begin tapping right into that,
Nourishing yourself with that inner resource of ease and stillness.
As you continue to settle in comfortably and asking yourself what else you might want to do right now to make yourself a little more comfortable.
And as you ease into comfort,
Beginning to soften your gaze if that feels good to you.
And as you soften your gaze,
Inviting in the light in the room.
Is the light bright or dim?
And what does it look like and feel like through your closed eyelids if you've chosen to close them?
And welcoming the light and welcoming the sounds around you.
Just allowing yourself to sit in the sound and allow the sounds to come to you.
Noticing even the sounds within you,
Inviting all of it,
Whatever those sounds may be,
All of you.
Leaving no part of you out,
Inviting every sound and all that you are and sensing into that still space,
Still that inner resource of being and well-being.
As you sense the touch points where your body meets the surface that supports it.
Allowing that sense of peace and ease and well-being to allow your body and mind to rest in that surface to fully support it.
Sensing the touch of air on your skin or even where your clothing may meet your skin.
Your entire body and mind settling in,
Feeling at rest and at ease.
And take a moment to acknowledge everything that brought you to this practice.
Even acknowledging yourself for taking out the time to practice.
And sense if there are words that form an intention for your practice that support the reason that you showed up today for yourself.
Allow yourself to affirm your intention for your practice,
Knowing that your practice is here to support you in every way that you intend.
And feel the life force within you,
That visceral sense of liveliness that animates every cell of your body,
That makes your organs function,
Your heartbeat,
Your hair grow.
And from that sense of aliveness,
Allow yourself to get curious about what that life force,
That aliveness within you,
Desires from you in this lifetime.
That heartfelt desire that's truly unique to you and wants to be expressed through you.
And as you allow yourself to get a somatic sense of how that life force expresses through you,
Allow that heartfelt desire to spread throughout your entire body in its fullest expression,
Allowing yourself to feel that full expression and affirm it,
Knowing its truth is with you even now.
And it will return to you again and again throughout your entire life.
And again,
Bringing your attention to that inner resource,
That safe haven within yourself,
That inner oasis within your body that enables you to feel secure,
At ease,
Inviting in images of places you may have been or experienced,
Whether they're real or imagined.
Imagined people or places or even beloved pets can nourish that sense of peace and ease and comfort.
Allow yourself to be nourished by what offers you a sense of well-being and allow that sense of ease and peace to spread throughout your entire body,
Inviting yourself to remember that sense of ease and peace,
Being fully okay just as you are,
Allowing that sense of well-being to remain with you throughout this practice and remembering it so that you can access it at any time throughout your daily life,
Whenever you should need to call on it.
And welcome and invite that sense of inner resource,
Peace and ease to come into this part of the practice where we move to sensing the entire body,
Bringing curiosity to sensing,
Sensation in your jaw,
Your mouth,
Your lips,
And the sensation of both ears at the same time,
Allowing that curiosity to move to the skin of the face and the nose and move to both eyes at the same time as sensation and sensation throughout the eyebrows and the forehead and the scalp and the back of the head and the neck,
Throughout the left shoulder,
Arm,
Palm and fingers,
Throughout the right arm,
The shoulder,
Arm,
Palm and fingers,
And sensations in both hands,
Arms and shoulders at the same time,
The sensation of the chest and the upper back and the belly and the lower back,
The entire torso as vibrant sensation,
And without going into thinking,
Simply experiencing sensation just as it is,
Alert and awake to sensation in the pelvis and the glutes,
The left hip,
Thigh,
Knee,
Foreleg,
Foot and toes,
And over to the right hip,
Thigh,
Knee,
Foreleg,
Foot and toes,
And sensation throughout the front of the body,
The entire front of the body,
The entire back of the body,
Both legs,
The entire torso,
Both arms and neck and the head,
Sensing the entire body as sensation,
A field of vibrant sensation,
Alert and present,
Sensing the entire body as sensation,
And if it's helpful,
Weaving in that inner resource,
That felt sense of being and well-being,
Feelings of being secure and at ease,
Welcoming your inner resource and the entire body breathing,
The sensation of the abdomen expanding and relaxing with each breath,
And the body breathing and that felt sense of your inner resource of peace,
Ease and well-being with each breath,
Even noticing that emotions and thoughts may drift in,
Not trying to change or fix them,
Just allowing them to be.
If it's helpful,
You can welcome opposites of those emotions and thoughts and welcome harmonizing thoughts and actions that harmonize you and keep you connected and grounded to yourself and the world around you,
All the while welcoming feelings of ease and well-being throughout your entire body and even the joy of simply being.
And imagine just going about your daily life all the while awake and aware as awareness in which all of life is unfolding,
Your awareness awake and aware of itself,
And as you're ready,
Gently opening and closing your eyes,
Open,
Close,
Open,
Close,
And beginning gentle movements even as you welcome your inner resource of feeling grounded and connected to yourself and the world around you,
Feeling secure and at ease.
And as you're ready,
Coming back to your wide awake,
Eyes open,
Alert state of mind and body,
Feeling the aliveness of that life force within you and allowing the feeling of well-being to remain with you as you move back into your daily life.
If your time permits,
I encourage you to journal your experiences with your practice today.
Thank you for joining me.
