Go ahead and close your eyes.
Take a deep breath in through your nose and let it go.
And just land here in this space,
In this moment.
Nothing to do,
Nowhere to go.
Just a quick check in,
Giving yourself these few minutes to just be.
Feeling the feeling of your feet on the earth.
Your seat in the chair.
The breath moving through your body.
And just letting go of everything you've been doing today and everything you still have left to do.
And just use your five senses to bring yourself present.
To just notice where your body is.
And when your mind gets distracted as it inevitably will,
No big deal.
Just bringing it back to the feeling of being in this room,
In this space.
Listening to these sounds,
Feeling the breath move through this body.
Bringing your attention to the feelings in your body.
Whatever's pulling your attention the most.
Maybe feelings of tension,
Relaxation,
Tightness,
Tingling,
Numbness.
Whatever you can notice without needing to fix or change.
Just observing what is.
Notice what it feels like in your body right now.
And if you find any places where they feel particularly tense or tight,
Imagine breathing into that space,
Bringing breath to the tension and possibly releasing a little bit of it.
Relaxing the shoulders.
Making sure the jaw isn't clenched.
Bringing your hands in your lap.
Letting go of your tongue.
Anywhere there's extra tension,
Just bringing breath to that space.
And then just checking in with your heart.
Noticing any emotions or any feelings that might be coming up.
And rather than judging them or labeling them as good or bad,
Just being with what's present.
No labels,
No judging.
And taking a deep breath in.
Letting it go.
And bringing your awareness back into the room.
Maybe stretching your body a little.
And opening your eyes gently.
