Welcome.
Take a moment to arrive.
Whoever you are,
However you feel,
Whatever is present in you right now,
You are welcome.
Take a moment to feel your weight,
To notice where you touch what supports you,
To ground yourself.
Now,
Notice your breathing.
Where do you feel your breath the most?
Take a moment to just sit with your breathing.
Now,
Tune into your body.
What does it feel like to be you right now?
Which sensations are present in your body?
Take a moment to sit with your body.
What is it that you feel?
Now,
Bring your attention to your feet.
What do your feet feel like?
If you are in a space that doesn't invite sound,
Use your inner voice.
Otherwise,
Speak out loud and say,
I am grateful for my feet.
Now,
Bring your attention to your legs.
What do your legs feel like?
Now,
Speak and say,
I am grateful for my legs.
Now,
Bring your attention to your hands.
What do your hands feel like?
Now,
Say,
I am grateful for my hands.
Then,
Bring your attention to your arms.
What do your arms feel like?
And say,
I am grateful for my arms.
Now,
Bring your attention to your head.
What does your head feel like?
And now say,
I am grateful for my head.
Now,
Bring your attention to your mind.
What does your mind feel like?
And now say,
I am grateful for my mind.
Then,
Bring your attention to your heart.
What does your heart feel like?
And say,
I am grateful for my heart.
What else are you grateful for?
Take two minutes to express more gratitude.
Now,
Bring your attention to your head.
Now,
Bring your attention to your head.
Now,
Bring your attention to your head.
Now,
Bring your attention to your head.
Now,
Bring your attention back to your breathing.
Whenever a thought,
A feeling,
Or a sensation come up,
Notice it and return your attention to your breathing.
Now,
Slowly become aware of your surroundings again.
When you are ready,
Open your eyes.
Now,
Bring your attention to your mind.
