Find a comfortable position and close your eyes,
Taking a few deep breaths in and out through your nose and just going at your own pace.
Taking really big,
Exaggerated inhales and exhaling slowly at the end of your next exhale.
Let your breath flow naturally,
And we'll start to move through the body,
Bringing our attention to the different parts of our body,
Noticing what's going on there,
And just with our attention softening.
So,
Bringing your attention first to the crown of your head,
Your forehead,
Your cheeks,
Your jaw,
And shoulders,
Your upper back,
Your sit bones,
And all the muscles around your sit bones.
Bringing your attention to your chest,
And we'll just pause here for a few moments,
Feeling the movement of the chest,
Moving a little bit lower to your diaphragm,
Just seeing if you can feel the diaphragm as it contracts and releases,
Just seeing if you can soften in this area,
And then bringing your attention down to your abdomen,
Feeling your abdomen as it extends and contracts with each breath,
Becoming aware of your hips,
And softening down your right leg,
Into your right foot,
And softening down your left leg,
Into your left foot,
And now bringing your attention to your breath as a whole,
So not putting your attention on any particular aspect of the breath,
Just feeling the breath as it moves through your body,
How the breath is moving your body,
Of anything you were doing before you came on to the life,
And letting go of any expectations of anything that you're doing later in the day,
Or tonight,
Really feeling this sense of safety,
That you are that would make you safer than you are in this moment,
Let that realization wash over you,
You couldn't be any safer than you are right now.
With this realization,
Allow your attention to sink more deeply into the rhythm of your breath,
There's nothing for you to hold on to,
To try and add on to yourself to be safer,
You are safe now,
Enjoy the reprieve of the mind's endless search to get somewhere,
To be safe,
You're already here,
And any thoughts that come into your awareness,
Just notice them,
You don't have to reach out to them,
You don't need to engage in them,
You're safe,
None of these thoughts could make you any safer than you are right now,
This state of non-grasping,
You allow your attention to literally merge into the breath,
Resting in the spaciousness of each breath,
A total surrender to this moment,
To each breath,
You couldn't possibly be any safer than you are right now,
Let go of the need to find what you already have,
Resting in the spaciousness and the ease of each breath.
