Closing your eyes either fully or partially whatever is comfortable for you.
Being aware that you are a being in this space that you're inhabiting at the moment.
Feeling what it's like to be sitting in the space that you're in right now.
Bringing your awareness into the physicality of being in this body.
The pressure of your body against the chair,
The floor,
Whatever it is that you're resting on.
Pressure against your back,
Your feet,
Your arms,
Your legs.
Noticing if you're feeling any tension in your body.
Feeling any muscle tightness,
Maybe just inviting those muscles to relax,
To release.
Moving your awareness into your breathing.
Becoming aware of your breathing.
Noticing how your body moves to accommodate your breathing.
Your ribs,
Ribs expand,
Your shoulders raise a little bit,
Your chest moves,
Your back moves.
Your body knows how to breathe.
There's nothing you need to do to invite it to breathe.
Then moving your awareness up into your head,
Your head.
Simply asking the mind in your head what it knows in this moment.
What do you know right now?
It's not a trick question,
There's no particular answer.
Simply being curious,
What does your mind in your head know in this moment?
It's not a trick question,
There's no particular answer.
Simply being curious,
What does your mind in your head know in this moment?
Then moving your awareness down to your heart area.
A lot of wisdom comes from our heart area.
There's a mind in our heart area.
You might like to put your hand over your heart to connect with that place on your body.
Then asking the same question,
Heart,
What do you know in this moment?
It's not a trick question,
There's no particular answer.
Simply being curious,
What does your mind in your head know in this moment?
Waiting to see what your heart area would like to say,
Bringing some patience.
Then moving your awareness down to your heart area.
A lot of wisdom comes from our heart area.
Then moving your awareness down to your heart area.
Then moving your awareness again down to your belly,
To your gut.
You might like to put your hand over this part of your body.
Your belly,
Your gut also has wisdom.
Asking your belly,
Belly what do you know?
Gut,
What do you know in this moment?
Then moving your awareness down to your heart area.
Then moving your awareness down to your belly,
To your gut.
Then moving your awareness down to your belly,
To your gut.
Then moving your awareness down to your belly,
To your gut.
Is there anything that you would like to say to your belly,
To your gut wisdom?
Anything you'd like to say to your belly?
Moving back up to your heart.
You might like to put your hand on your heart again.
Is there anything you'd like to say to your heart in this moment?
Then moving back up to your head.
You might even put a hand on your head or a hand on your forehead or one on the back of your head to hold your head in your hands.
Is there anything you'd like to say to your head,
To the wisdom,
The mind in your head?
Then if your hands are on your head,
Releasing your hands down,
Resting them.
Simply resting in your experience right now.
There's no particular way you should feel right now.
Just noticing how you do feel.
Can you allow yourself to feel exactly as you do right now?
Bringing your awareness to your breathing again for a couple of breaths.
Expanding your awareness to your body as a whole,
Feeling the physicality of your body.
Starting to move your body,
Your fingers,
Your toes,
Your wrists,
Your ankles.
When you're ready,
Gently opening your eyes.
Taking a moment to have a little stretch,
A sip of your drink.
Thank you.
