Welcome.
Consider this a brief practice to offer a respite from the hurried,
Noisy,
Sometimes messy life around you.
Snuggling in for whatever the nervous system wants more of in this moment.
Finding your ground,
Your center,
Your vibrancy,
Whatever it is for you.
A foggy morning to snuggle in with,
A nap on the beach with the sound of the waves,
Driving with the windows open on a warm day,
And feeling the air against your skin.
Whatever it is that lights up your nervous system in this moment.
And consider making an intention for this practice to support the antidote to this yearning within you.
Settling in with an inhale,
Perhaps an audible exhale.
With each exhale,
Letting go into the surface underneath you.
No need to hold yourself up in this moment.
This time set aside just for you.
Letting any thoughts that come through your mind to just drift by without becoming bound to them.
Opening your senses to the sounds around you.
Any sights or colors that meet your gaze or behind your eyelids if your eyes are gently closed.
Seeing things as if for the first time through child's eyes.
Perhaps seeing something in a new or different way.
Suspending judgment.
Trusting that you always know the perfect response to what you need.
Take care to find a position that's just right for you.
Wiggling,
Readjusting,
Stretching,
And settling deeper into your ground.
And now for a moment invite in a scene or memory that supports what it is your nervous system wants most in this moment.
Rest,
Vibrancy,
Getting in touch with your center,
Your core.
Invite in a memory that supports this intention for you.
And now see yourself there.
What colors or lighting are present?
Allowing any hypnotic sounds there to fully unfold.
Marinating in the temperature or textures that meet your skin.
Inviting in any tastes or smells that are present.
This place that supports you.
No need to override anything.
Welcoming your whole self just as you are.
Perhaps noticing where this scene lights up in your body,
In your head,
Your chest,
Arms,
Belly,
Or legs.
And how it might make you feel lighter,
Heavier,
More expansive,
Snuggled in,
More and more cool.
Whatever it is for you.
And support this feeling by breathing in for a moment more of what you feel you need.
And with each exhale seeing it saturate every cell and muscle of your body.
Breathing in more ground,
Calm,
Vibrancy,
Empowerment.
And exhaling as it moves all throughout the body.
Perhaps seeing the breath as a colored mist or a glow.
Without forcing anything but gently seeing it permeate from its center throughout the body.
Breathing now at your own natural breathing rhythm.
And joining me as you rotate attention to sensations throughout the body.
First sensations at the jaw,
Inner walls of the mouth,
Cheeks,
Left ear,
Right ear,
Both ears together.
And the air as it enters and leaves the nostrils.
Easy and rhythmic.
Left eye,
Right eye.
Both eyes together animated with sensation.
Forehead,
Scalp,
Throat,
Inner walls of the throat.
And the air as it caresses the inner walls of the throat.
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Palms of the hands and fingers where they meet at the chest,
Upper back,
Belly,
And lower back.
Feeling the breath animate the torso.
Gently rising and releasing with each breath.
Now sensations at the hips,
Thighs,
Knees,
Forelegs,
Ankles,
Feet,
And toes.
Feeling your ground through both legs together in your whole body now.
Feeling your whole body,
Nothing to do or change here,
Just noticing.
And now the felt sense of the area out beyond your body,
In front of you,
Behind you,
Above you,
And below you.
This familiar yet mysterious place of awareness.
Yourself watching and listening.
A place that's hard to define but undeniable.
A floating place that holds you.
A place that provides an inner knowing like a trusted friend that's always there for you.
And from this place of awareness,
Yourself resting as being.
Feeling yourself once again.
Giving yourself exactly what your nervous system needs in this moment.
Breathing it in on the inhale and seeing it move throughout the body on the exhale.
Full body,
Alive with a sense of well-being,
Of feeling safe,
Secure,
And understood.
This birthright that is available to all of us.
And practicing little and often to strengthen your path to find this again in your everyday life.
And now sensing your body and the space around you.
Beginning to wiggle or stretch.
Gently opening and closing your eyes.
And taking all the time you need here to come back with a sense of well-being.
Thank you for joining me today.
