Settling into this practice now in whatever position feels just right for you,
Whether it's lying down,
Seated,
Or even walking if you prefer.
This begins the practice of not overriding anything that the body wants in this moment.
Repositioning.
Stretching.
Adding any props that help you feel even more supported.
And now placing your awareness at anywhere along the body that feels supported
By the ground or support underneath you.
Noticing the support under your feet,
Your thighs,
Back,
Arms,
Or head.
And with each deep inhale,
On the exhale,
Imagine you are growing roots just a little into this surface underneath you.
With each breath in,
And breath out,
You are feeling yourself more and more connected.
More and more letting go into gravity.
Taking three conscious breaths now in through your nose.
Exhaling out through your mouth at your own pace.
Perhaps beginning to notice where the body starts to feel just a little heavier
As it gives way into gravity.
No need to hold yourself up in this moment.
This is time set aside just for you.
Putting busy thoughts aside.
Allowing them to float by without becoming bound to them.
And now allowing yourself to drift off to some beautiful,
Peaceful,
Safe place
Where everything is taken care of.
Imagine you are stepping into this place and looking around,
Paying special attention to any images or colors that grab your attention in this moment.
Noticing the lighting,
If it's soft or dramatic.
Almost as if you're looking through child's eyes
With the awe of seeing this beautiful scene for the first time.
What is the temperature here that meets your skin?
Allowing yourself to marinate for a moment in the warmth or the coolness
That you feel against your skin and your body.
Soaking it in.
And taking a moment to hear the sounds around you in this place.
Hypnotic.
Soothing.
Tranquil.
And as you take another deep breath in,
Imagine you're breathing in the fragrance of this place.
And on the exhale,
You're feeling this fragrance move gently throughout every cell and muscle of your body.
Breathing in more of this intoxicating scent.
And seeing it move throughout the body.
Noticing where and how you feel an increasing sense of calm and safety,
Security and tranquility developing in your body.
And as you do,
Becoming aware of the rhythm of your own breath.
Consider counting your breaths backwards,
Slowly from five to one.
Like so.
Inhale.
Five.
Exhale.
Five.
Inhale.
Four.
Exhale.
Four.
Continuing to count and breathe at your own natural rhythm.
And wherever you are now just returning to your own natural breathing rhythm.
Nothing to do or change here.
But becoming aware of sensations throughout the body.
Without judgment.
Simply feeling each body part come online as I named them.
First,
At the face.
Mouth.
Nose.
Eyes.
Scalp.
Neck.
Inner walls of the throat.
Perhaps sensing the caress of the breath here.
The whole head and neck as sensation.
And now where it meets the shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Palms of the hands and fingers.
Sensing both arms from shoulder to fingers.
And where they meet the torso.
That's animated with the breath.
Feeling the rise and release.
If it's helpful,
Putting a hand on your belly and your chest.
As you feel the breath,
Animate the stomach,
The chest.
Upper back and the low back.
The whole torso alive with sensation.
And now where it meets the hips,
Thighs,
Knees,
Calves,
Ankles,
Feet,
And toes.
Sensing the whole legs from hips to toes.
And now simply being aware of the whole body now.
The whole body.
The front of you.
Back of you.
Suspending the thinking mind and even feeling your way out beyond the body.
This place of awareness.
That's mysterious,
Yet familiar.
This place of awareness that's only for you.
Awareness that connects you.
Guides you.
And protects you.
From this place of awareness.
Noticing that part within you.
However deep or subtle.
That part of you you know to be your center.
Perhaps it comes up as a color,
An image,
An animal,
Or sensation.
Maybe it's old or young.
But this center part of you,
Of life living through you.
From this place of awareness.
See this quality in front of you.
Allow it to take form.
Take shape.
And you are simply sitting with it.
Asking it in this moment,
What does it need?
What does it need to shine just a little brighter?
What does it want?
And imagine in this moment it has everything it wants and needs.
Perhaps seeing it expand and grow.
Or soften.
Or glow.
Once this is fed and nurtured.
And taking space now within your body.
With each deep inhale and exhale.
Seeing this sense of self.
Fully realized.
And noticing how it takes form in your body.
In your mind.
Aware of any shifts or changes in the sensations in your body.
As you are able to embody your authentic self.
This part of you that's always available.
Always a part of you.
And from your state of awareness.
Seeing your whole self resting.
As being.
Grounded.
At home.
Settled.
Take a moment to rest here.
And visiting this practice again.
In order to strengthen the path.
To your own sense.
Of your authentic being.
Thank you for joining me today.
