Welcome.
This is your space to pause,
To slow down and to gently return to your body.
You don't need to do anything perfectly here.
Just allow yourself to arrive.
So whether you're seated or lying down,
Just feel yourself here now.
And take a deep breath in through your nose and a deep exhale out.
And if it feels comfortable,
Close your eyes or soften your gaze to tune out any distractions around you.
And take a moment to notice where you are.
Notice the support beneath your body,
The ground,
The chair holding you and gently bring one hand to your heart and one to your belly.
Just feeling your hands on your body and feeling into your body.
No need to change anything,
But just to be here now.
Begin to notice your breath,
The natural rhythm of your inhale and your exhale.
Breathing in and breathing out.
Gently deepen the breath,
Inhaling slowly through your nose,
Letting your belly expand,
Filling up your entire body and exhaling softly through your mouth,
Letting your body soften and releasing any tension you might be feeling here now.
Again,
Inhaling slow and steady.
Full body breath in exhale,
Long release out.
Let's take a few more breaths just like this.
Breathing in and breathing out.
Breathing in and breathing out.
And feeling the breath come in and out,
Almost like an ocean wave.
And now allow your breath to return to a natural rhythm.
Not forced,
But just here.
Begin to bring awareness to your body.
Taking a scan from the top of your head,
Down your spine to your hips all the way down to your feet.
And notice if there's any tension or tightness,
Any areas that feel stuck or heavy.
This isn't about judging or trying to fix anything,
But just noticing.
And we'll invite a little movement.
So if you're seated,
Standing or even lying down,
Just gently moving side to side,
Maybe rolling your legs in and out or rolling your shoulders.
Slowly rolling your head side to side,
Slow,
Easy and natural.
Let this be intuitively guided just how you want to move your body.
Like your body is unwinding,
Unraveling the stress that you might be holding consciously or unconsciously.
Releasing and resetting.
And slowly come back to stillness.
Bring attention to your face.
Gently soften your jaw,
Stripping the tongue away from the roof of your mouth.
Softening your cheeks and the space between your eyebrows.
And take a slow inhale through your nose.
And a gentle sigh out.
And do that a few more times,
Inhaling and exhale with a sigh out and again,
Inhaling,
Exhaling,
Letting go.
Bring awareness back to your heart and your belly.
And notice any shifts,
Even the subtle ones.
Notice anything that remains the same.
Your body and yourself know how to come back into balance.
Sometimes you just need a moment to pause,
To reset with a little support.
Take one final deep breath in and a long,
Slow exhale out.
And when you're ready,
Gently open your eyes,
Finding a point in the room,
Just noticing where your eyes land.
Maybe it's an object,
Noticing the color,
The texture,
Where it is in space.
And starting to move slowly returning to your day,
Maybe feeling a little more grounded,
A little more centered,
A little more connected.
Thank you for being a part of this practice.
May you be well.
