Sit or stand in a way that allows you to relax while maintaining a sense of alertness in the body.
Lengthen your spine,
Extending your height with poise and awareness.
Lengthen the shoulders,
The face,
The jaw.
If you're standing,
Soften the knees just a bit,
The hands.
You can close your eyes if you like,
Or just gaze softly at the floor.
Feel your feet making contact with the ground.
Invite a sense of ease to arise.
Now bring attention to breathing.
Just breathing naturally at your own pace.
Notice how the body settles on the out-breath.
Just follow the out-breath,
Each one,
For a few more cycles of breathing.
Now imagine a center line in your body,
Starting at the top of the head and coming down through the center of your chest,
Abdomen,
Hips,
Dropping beneath your feet.
Breathe from here at your center line.
As you bring attention to the center of your body,
You can visualize your body with a solid,
Strong core.
Continue bringing attention to the still-centered place in your core,
A place of stability and strength.
As you breathe in and out from the center core,
Feel the symmetry and balance of your body as you breathe.
Dropping in,
Dropping below the surface of the ocean,
Of the water,
Where the waves are choppy,
Rising and falling,
And dropping down to the deep blue,
Surrounded by a sense of calm,
Serenity,
And peace.
Silently say to yourself,
Right here,
Right now.
As you inhale,
You can say here,
And on the exhale,
Now.
No matter what is happening around you,
You can access this strong center line,
This solid core.
The more you practice,
The easier it will be to remember to do so when you need it most.
You can access this calm center on demand.
Well done.
When you're ready,
Allow your eyes to open.
As you go through the day and find yourself caught in the tangle,
Breathe from the solid center core of your body and say to yourself,
Right here,
Right now,
Calm and at ease.
Thank you for joining me.
Take care,
And may you be well.
