This practice is designed to help you feel more grounded and relaxed in your body.
Find a comfortable position,
Either sitting or lying down and gently close your eyes if that feels okay for you,
If not you could choose to allow your eyes to focus on something in your space.
Let's begin by grounding ourselves.
Bring your attention to the point of contact between your body and the surface that you're resting on.
Notice where you feel gravity and weight in your body.
Feel the support beneath you and allow yourself to simply sink into it.
Feeling the connection to the ground or whatever may be supporting you right now.
Take a few deep breaths,
Inhaling slowly through your nose and exhaling very gently through your mouth.
Now gently open your eyes and look around the room as if your eyes and neck have a mind of their own.
Invite your gaze to wander naturally,
Noticing any colors,
Shapes or objects that catch your attention.
Allow yourself to take in the surroundings without any judgment or need to focus on anything in particular.
When you do find something pleasant,
Allow your gaze to rest there for a moment and notice how that feels in your body.
How does your body tell you that you find it pleasant?
Where do you feel that in your body right now?
My next invitation is to bring your awareness inward to your body and invite yourself to notice where in your body feels easy to be with.
Maybe there's a space within that might feel warm,
Relaxed or neutral.
If you encounter any discomfort,
Gently shift your attention to another area that feels more at ease.
Once you have found a resource place,
Focus on it and notice any sensations,
Emotions or thoughts that may arise.
Notice how your body responds overall as you focus your awareness on that space.
Maybe noticing your posture,
Maybe even noticing how your breath responds when you connect to that warm,
Relaxed and neutral space in your body.
The next invitation is to bring your awareness to your hands or your feet.
Notice the weight of your hands or feet and how they are connected to gravity.
Maybe sense the space around them and the connection they have with the ground or wherever they may be resting.
Allow yourself to fully experience the sensation in your hands or your feet,
Feeling into the weight and the sense of grounding that they provide.
If it feels comfortable for you,
I invite you to place a hand on a part of your body that feels soothing or supportive.
This could be your chest,
Your abdomen or any other area that feels right for you.
Take a moment to notice the warmth and the comfort of your touch and let this self-touch bring a sense of safety and reassurance.
Maybe ask yourself if your hands could speak,
What would they say?
Perhaps,
It's okay or I'm here.
Notice how the rest of your body responds to your touch.
And finally,
You may choose to release your hands as you gently move your focus to your joints You might wish to rotate your wrists or your ankles or slowly stretching your arms and your legs.
And as you do so,
I invite you to do it with awareness.
Pay attention to the sensations as you move,
Noticing any areas that feel particularly good.
Let this gentle movement help you feel more comfortable and present and connected with your body.
Now take a few deep breaths,
Feeling the sense of grounding,
Orientation and connection that you have cultivated.
When you are ready,
You may gently open your eyes if they were closed and bring your awareness back to the space in which you're in,
Carrying this sense of safety and ease with you as you go about your day.
