Welcome,
I'm so glad you're here.
This practice is an invitation to come home to yourself,
To gently ground your body after moments of stress or emotional overwhelm.
There's nothing you need to fix or do perfectly.
Just arrive as you are and allow this time to be a small act of care for yourself.
Begin by noticing where you are.
Take in your surroundings.
Notice the temperature of the air,
The light in the room,
And any sounds near or far.
Let your eyes rest on one or two things around you,
Perhaps a color or a texture that feels steady or pleasant to look at.
While doing this,
You might quietly remind yourself,
I am here and this moment is safe enough.
Gently bring your attention to your body.
Notice where your feet meet the floor.
Feel the support underneath you,
The chair,
The ground,
The bed.
Allow your shoulders to soften.
Notice if you're clenching your jaw.
Allow your body to settle just a little more deeply into the space that's holding you.
Now turn toward your breath.
There's no need to change it or make it deeper.
Just notice how the breath moves in through your nose and out through your nose or mouth.
Each inhale bringing a little bit of nourishment.
Each exhale offering release.
If it helps,
You can silently say to yourself,
Inhale,
I arrive.
Exhale,
I let go.
Let's take a slow scan through the body now.
Bring awareness to the top of your head,
Your face,
Your neck and shoulders.
As you move your attention through each area,
See if you can offer it a quiet thank you.
Thank you shoulders for carrying so much.
Thank you heart for continuing to show up.
Thank you body for holding it all,
Even when it's been hard.
If you notice any tension,
You don't have to make it go away.
Simply breathe around it.
You might place a hand where you feel it the most,
Perhaps on your chest,
Your belly or over your heart.
Offer yourself some warmth and compassion,
The way you would comfort someone you love.
You can even whisper to yourself,
It's okay to rest now.
It's okay to be right here.
As you continue to breathe,
Imagine roots growing gently from your feet into the earth.
Strong,
Steady,
Grounding you.
With every exhale,
Feel yourself more supported.
With every inhale,
Imagine drawing in a quiet strength from the ground beneath you.
Begin to notice how your body feels now.
Maybe a bit more anchored,
A bit more at ease.
Let that feeling of groundedness expand just a little,
Filling your chest,
Your arms,
Your whole body.
When you're ready to end,
Take a deep,
Cleansing breath in through your nose and release it slowly.
If your eyes were closed,
Gently open them.
Notice the space around you again.
The colors,
The sounds,
The light.
And know that you can return to this feeling anytime,
Simply by noticing your body,
Your breath,
And this moment.
Thank yourself for taking this time to reconnect and be gentle as you move through the rest of your day.
Thank you for joining me.
