Find a comfortable position.
Either sitting or lying down.
And begin to bring your awareness inward.
Allowing yourself to land in this moment.
Bring your awareness to your breath.
And just notice how your breath happens on its own without effort.
Notice the movement of your chest expand and contract as you breathe.
That's it.
Keeping your attention on what it feels like to breathe air into your chest.
And let it go.
Be aware of your chest expand and contract as you continue to breathe.
Allowing your belly to expand along with your chest.
Continuing to let the breath cycle naturally.
And now bring your awareness to the gap between the in-breath and the out-breath.
Just notice the space between the inhale and the exhale.
Recall the busyness of what happened in order for you to get here to this moment.
And just be aware of how that has now come to rest here.
Allowing yourself land in this space,
Continuing to breathe.
Let this be a mini vacation where there's nothing left for you to do.
And start to recall a memory where you have felt a sense of rest,
Ease,
And contentment.
And allow that memory to come forward here into this space.
Notice where you're located in this memory.
Maybe out in nature,
Playing an instrument,
Creating something artistic,
Or perhaps building something.
Just take a moment and reflect on your experience,
Visualizing yourself in this memory.
And notice if there's anyone there with you.
Notice if this memory has a specific color or sensation.
And bring your awareness to that experience.
And just stay with that sense of color or sensation.
And see if you can localize that somewhere in your body.
That experience of rest,
Ease,
And contentment.
Notice where you feel that physically.
And keep your awareness there.
Now bring your attention to any sounds that you notice as you recall this time.
And allow those sounds to be here now without filtering them.
That's it.
Staying with this visualization,
Bring awareness to any smells that you notice here.
And allow yourself to experience those smells again.
That's it.
Notice what that's like.
Be aware of the qualities that emerge as you recall this experience.
Notice the fullness of that.
And just let yourself relax into these qualities.
That's it.
Just rest in this quality of awareness.
And take a few minutes here.
Begin to bring your awareness back to your breath.
Again noticing the movements in your body as you breathe.
Seeing the rise and fall of your chest.
And start to become aware of the room that you're sitting or lying in.
And if you like you can begin to bring movement into your body maybe through a stretch or by wiggling your fingers and toes.
And return when you feel ready.
Maybe just reverse.
Meanwhile,
You may relax.
You
