Find a comfortable position either seated or lying down where you feel supported and at ease.
Let your hands rest naturally and if it feels right close down your eyes or soften your gaze.
Take a deep breath in,
Feeling the air fill your lungs and gently exhale releasing any tension.
Take another slow steady breath and as you exhale allow yourself to arrive fully in this moment.
Now gently bring your awareness to your body.
Feel the points of contact between you and the surface beneath you,
Your feet on the ground,
Your back against the chair,
Your hands resting in your lap,
Clothes upon your skin.
And as you do so notice your breath,
The gentle rhythm of each inhale and exhale.
You don't need to change anything,
Just simply observe and allow your breath to anchor you here in the present moment.
Now turn your attention inward and gently ask yourself,
What is here within me right now?
Notice any thoughts,
Any emotions or sensations that arise.
Perhaps you feel calm,
Perhaps you feel restless,
Perhaps you feel curious or even uncertain as you pose that question to yourself.
Whatever is present,
Welcome it with curiosity as though you're observing a landscape within.
There's no need to judge or fix anything,
We're just curious explorers.
Now imagine creating a little more space between you and these thoughts,
These sensations or emotions.
Maybe picturing them as clouds in the sky gently drifting by while you remain still and grounded beneath them.
And now ask yourself,
Who is observing all of this?
Who is the one noticing these thoughts,
These feelings,
These sensations?
This is yourself,
The part of you that is steady,
Open and perfectly aware.
Turn your attention fully to the self and as you do,
Notice what it feels like to connect with this part of you.
What qualities does yourself bring?
Perhaps it feels calm,
Curious or compassionate to the other parts of you that are racing with thoughts or feeling different sensations that might not be comfortable.
Maybe self is spacious,
Maybe it's an anchor,
Maybe it is clear.
Just allow these qualities to expand within you.
If it feels natural,
You might silently name some of the qualities.
Calmness,
Curiosity,
Kindness,
Awareness.
And take a moment to just simply rest in this experience of yourself.
Notice how it feels to inhabit this part of you,
The part that holds a deep sense of knowing and presence.
And if any other parts of you,
Thoughts,
Emotions or sensations reappear,
Let them know,
They're welcome.
You might say silently,
I see you and I'm here with you.
From the place of yourself,
Observe how it feels to connect with these parts with compassion and curiosity.
Notice how yourself naturally brings a sense of balance,
Steadiness and openness to whatever arises.
Before you return to your day,
Take a moment to simply sit with the self,
Allowing its beautiful qualities to settle into your body and mind.
And once again,
As you slowly begin to deepen your breath,
Notice how this connection feels in your body.
Feel your feet on the ground,
Your hands resting where they are,
And the steadiness of your breath.
When you're ready,
Take a final deep breath in,
And as you exhale,
Open your eyes or lift your gaze and carry the qualities of yourself with you,
Knowing they are always here,
Ready to support you.
