Start by finding a position that feels calm and grounding to you.
Slowly close your eyes or soften your gaze.
Take a conscious breath in and a soft breath out.
Just take a moment to fully arrive here in your space.
Relax your shoulders and soften your face.
Take another deep breath in through your nose and out through your mouth,
Releasing any tension you might be holding.
Let go of your jaw and see if your shoulders can relax even more.
Connect with your breath here and continue breathing at your own rhythm.
Observe the air as it moves in,
Expanding your chest and follow it as it flows back out,
Letting your chest fall.
Notice how it feels to breathe here,
Right now.
Bring your attention now to where your body meets the ground.
Feel the support beneath you and allowing yourself to sink into it,
Knowing that you are held and knowing that you are safe.
With each breath feel yourself becoming more grounded and more present.
Now bring your awareness to your heart space.
Take a moment to notice your heartbeat,
The gentle rhythm reminding you that you are alive,
That you are here and now.
With each breath visualise your heart expanding with warmth reminding you who you are,
Connected,
Present and alive in this moment.
Now gently place one hand over your belly and the other hand over your heart.
Notice and feel the sensation of your touch.
Draw a gentle smile to your lips.
Take a final breath here and let it connect your mind,
Your heart and your physical body.
When you are ready,
Softly open your eyes,
Taking in the light and your surroundings while holding on to this sense of grounded presence that you have tapped into.
