Welcome,
This is a short somatic reset.
A simple way to come out of the mind and back into the body.
Go at your own pace.
You're welcome to keep your eyes open,
Adjust your position or stop at any time.
And if anything feels too much,
Return to something familiar.
Either your feet on the ground,
The support beneath you or the sound of my voice.
Start by getting comfortable,
Seated or lying down,
Whichever feels easiest right now.
Take a slow inhale through the nose and a longer exhale through the mouth.
Again,
Inhale and exhale.
Now let the breath return to the nose.
Before we go inward,
Take a moment to notice the support beneath you.
Let your body register that it's held and on your next exhale,
Allow the shoulders to soften.
Allow your hands to rest easy and we'll use three simple anchors in this practice.
Your feet,
Your hands and your breath.
So bring attention to your feet.
Notice one sensation,
Pressure,
Warmth,
Coolness,
Tingling or contact.
No need to change anything,
Just noticing what's already here.
Stay with the feet for one more breath.
Breathing in and breathing out.
And now start to bring your attention to your hands.
Notice one sensation,
Either temperature,
Heaviness,
Pulsing or maybe stillness.
And if it helps you stay present,
Gently press the fingertips into the thumb,
One finger at a time gently.
And then let the hands relax again.
And now gently bring attention to the breath in the chest or your belly.
Feel one full inhale.
And one full exhale.
Feeling the body move as you breathe.
Being present in the here and the now.
With your body and your breath.
Continue breathing and if your mind wanders,
That's okay.
Just come back to the sensations that you can feel.
Gently bring your awareness back to your feet.
Feel the contact.
And then bring your awareness to your hands.
Noticing the sensation that you felt earlier.
And then gently return to your breath.
If your thoughts are loud today,
That's normal.
You're not doing anything wrong.
Just return again to the feet,
The hands and the breath.
And take one more slow breath in.
And a long breath out.
And as you exhale,
Silently remind yourself,
I can come back to my body one breath at a time.
And when you're ready,
Gently start to wiggle the fingers and the toes.
Slowly blinking open your eyes,
Noticing the space that you are in.
And know that you can come back to this practice any time you want.
Have a beautiful day.
