Take this moment to find a comfortable seat for yourself.
You may be sitting cross-legged,
Or if you're in a chair with your feet planted parallel rooted to the earth,
Giving you solid ground as you extend the spine nice and tall.
Let your eyes softly,
Gently close.
As you arrive here in this moment,
Landing,
Taking permission to pause,
You can roll the shoulders up on an inhale through the nose,
And then roll them back gently on an exhale through the mouth.
If that felt good,
Repeat two or three more times,
Inhaling through the nose as the shoulders rise toward the ears.
Roll them back and down,
Shine open the heart,
Exhale through the mouth as you soften.
Last time at your own pace,
And then coming to stillness,
Finding center.
Feeling rooted and expansive at the same time,
Spacious and also centered.
Dust off the day,
Whatever came before this moment,
Letting it be over there in the past.
Fret not about the future and what comes after this moment,
But let that be over there in the future.
Bring yourself here to the now,
To the present,
To this breath that you can only be breathed in this moment.
There's no way to breathe yesterday or to breathe tomorrow.
The body always brings you home.
What can you let go of to be more fully here?
Sense distractions.
Notice any sensations around you,
The sounds in the room and of your own breath,
The thoughts in your mind floating by,
And the feelings,
Your emotions that may be arising and falling as well.
As you notice,
Do not identify with them or latch on,
Nor push them away,
Or cling to any of them,
But rather notice all sensations,
Thoughts,
And feelings like passing clouds in the sky,
And you are the sky.
You contain,
Hold,
And let be all the weather.
Let go,
Let be,
Make space.
Arrive here now.
Feel your breath in through the nose,
Out through the mouth.
Feel the temperature of the air coming in and out the nostrils.
Soften and deepen the breath,
Maybe even allowing your inhale to be a count of three or four,
And then doubling it on the exhale for a count of six or eight.
And as you notice what's here,
Call to mind one thing you're most grateful for in this day,
In this moment,
One that might make you smile internally or even externally just thinking about it,
And really breathe that in,
Take it and receive it fully.
Offer it up,
Give it away,
A way to be,
A way to be shared,
A way to be encountered and relished by you.
And last but not least,
After letting go and letting be,
Now letting in,
What do you want to receive and what is your intention for what you want to cultivate and then embody?
Who and how are you stepping into this next now?
Who are you becoming?
How do you want to be?
Take a moment to find your intention word,
One that you'll place your attention on to fuel it and to feed it and to nourish it.
Once you have found that word,
You can think,
I want or I will be or have that word,
That feeling,
That state of being.
And then turn it into an affirmation,
Imagine it's already here,
You're already present with it,
I am,
I have,
I experience,
I embody this,
That I say that I am.
With a nice deep closing breath,
Take a nice stretch or wiggle the fingers and toes to bring life and movement back to the body as you prepare for the next moments to follow with more attention,
Presence and joy in your awareness.
