Welcome,
You are invited to take this practice at your own pace.
If it feels okay,
You can make yourself comfortable or you can stay exactly as you are.
We will begin by gently noticing the space around you.
You might notice a sound you can hear right now,
Or a solid object somewhere in the room.
There is no right way to do this.
Simply noticing,
In whatever way feels easiest.
If it feels comfortable,
You can let your eyes soften or gently close.
And if not,
Keeping them open with a relaxed gaze is completely okay.
You are always the one choosing how close or far you want to be from this experience.
When it feels helpful,
You can offer yourself a gentle phrase.
In this moment,
My body can stay still if it needs to.
I don't need to make it move or change.
In this moment,
My body can stay still if it needs to.
I don't need to make it move or change.
Notice how your body responds,
Or notice that nothing responds at all.
There is nothing to force,
Nothing to fix.
Simply letting your body be at its own pace,
In its own way.
When it feels right,
You can offer yourself another phrase.
I notice the weight of my body as it rests.
There is no need to move right now.
I notice the weight of my body as it rests.
There is no need to move right now.
Let the words land in whatever way they do.
Or if words feel like too much,
You can simply rest in your own presence for a moment.
When it feels supportive,
You can gently say,
Even if my body feels heavy or quiet,
I can be here with it for a moment.
This space is allowed.
Even if my body feels heavy or quiet,
I can be here with it for a moment.
This space is allowed.
As we come toward the end,
Notice the space around you.
One sound you can hear,
Or one thing you can see.
There is no rush.
Whenever you are ready,
You can gently return to your surroundings and your own time.
Thank you for being here.
