Welcome.
Before we begin,
Please know that everything offered here is optional.
You're invited to take what feels supportive and leave what doesn't.
And you can pause,
Shift,
Or stop at any time.
Take a moment now to get as comfortable as you can.
Maybe seated,
Or maybe lying down.
Maybe propped up with pillows.
There's no right way.
Just whatever feels safest and most easeful for you.
Notice if there is anywhere where you might soften by even 1%.
Or maybe stillness feels like too much right now,
And a small wiggle of the shoulders or hands feels better.
Both are completely welcome.
If it feels okay,
Let some of your attention come towards your breath.
Noticing where it naturally moves.
You don't need to deepen it or change it.
Just watching the breath arrive and leave in its own rhythm.
You might sense the coolness at the nose,
The gentle movement of the ribs,
Or the contact between your body and the surface beneath you.
If focusing on the breath feels uncomfortable at any point,
You're invited to anchor your awareness elsewhere.
Perhaps your feet,
Your hands,
Or the points where your body meets support.
If it feels supportive,
You might let your inhale travel slightly deeper into the belly.
Welcoming just a little more space on the inhale and an easy softening on the exhale.
You might try releasing the exhale with a quiet sigh or sound,
But only if that feels natural or relieving.
Silence is just as welcome.
You're invited to slowly turn your head to the left.
If that feels comfortable for your neck,
Let your eyes land on anything in your environment,
Colors,
Shapes,
Areas of light and shadow.
This gentle orientating can help your system sense present moment safety.
Take a slow breath into your belly,
Then your chest,
And exhale softly,
Releasing any tightness around the heart.
After a breath or two,
You can slowly turn your head to the right.
Again,
Letting your eyes explore what feels right to observe.
This simple movement stimulates the vagus nerve.
It's a gentle assurance to your nervous system that you're safe.
When you're ready,
Bring your head back to center.
Eyes can stay softly open or gently soften,
Whichever feels steadier for you.
If it feels supportive,
You may place a hand on your heart or belly,
Or simply rest your hands wherever they feel most at ease.
Feel the rise and fall of your breath.
The subtle shifting movements beneath your palms.
Your breath exactly as it is.
Perfect.
Bring attention to a place in your body that feels even slightly activated.
Maybe tight,
Restless,
Buzzing,
Or heavy.
If that feels too intense,
You can imagine observing this sensation from a bit of a distance.
As though you are near rather than in it.
Then shift your attention to a place in your body that feels more settled or even just neutral.
Perhaps your feet on the ground,
Hands resting.
The support beneath your hips.
You might begin to pendulate your awareness gently back and forth between the two places.
From the activated place to the more settled place.
Or from tightness to neutrality.
Like the natural sway of a pendulum back and forth in your own timing.
If at any point the sensation becomes too much,
You can stay with the neutral or comforting area for as long as you need.
Your breath is soft and unforced.
Perhaps inhaling towards the area of activation.
And exhaling toward the area of ease.
Your breath is the bridge.
And you're in charge of the pace.
In your own time,
Let your awareness widen to include your whole body again.
You might notice the temperature of the air on your skin.
The texture of the support beneath you.
Or any areas that feel softer or more spacious in your body.
Take a moment to acknowledge your own choice to show up for this practice.
To move at a pace that feels right for your nervous system.
Take one slow gentle breath in and a long easy breath out.
You might wiggle your fingers or toes.
Or look around the room to orientate before returning to your day.
You did beautifully and you guided your body back with care.
