Welcome to your journey inward,
To a place of stillness and safety within.
Settle into the present moment in a comfortable seat,
Laying down.
If you are seated,
Place your heart over your hips and your head over your heart,
Relying for your knees to sink towards the earth and your hips to soften.
Feel the ground beneath you supporting your weight and allow your body to fully settle.
Take a deep breath in and as you exhale,
Feel the pull of gravity anchoring you deeper into the earth.
Visualise roots extending from the base of your spine growing down into the earth,
Grounding the instability and connection.
Take note of your surroundings using your senses,
The layers and directions of sound,
The smell,
The air as it enters your nostrils and the warmth of your breath as it leaves your body.
Notice the taste in your mouth,
The temperature on your skin and the touch of your skin against your clothing.
What can you see behind your eyes?
Now withdraw yourself from your senses and move your attention towards your own body,
The body parts that are connected to the floor and how they feel,
Any body parts touching one another.
Feel your heart beat,
Your blood flow and the temperature inside of you.
Take note of any tension or ease,
Aches or softness.
Take another deep inhale and exhale any tension out becoming really heavy.
Now shift deeper inwards and take note of any sensations inside of you,
Your emotional state,
Your mental state,
Thoughts occupying the mind,
Maybe worries.
Acknowledge them and then accept that they are not for this moment and presence and gently send them away.
Keep being in your own body,
Heavy and grounded and not subject to external distractions.
Now move even deeper inside to a place where your mind can rest,
Maybe that's behind your third eye.
Notice any thoughts that arise without judgement,
Letting them drift away like clouds across the sky,
Returning your focus to your safe and present space.
Everything happening in this moment is your anchor to presence.
Each breath is an invitation to return to presence,
Back to your space and as I leave next couple of minutes just rest in your safe space and return here whenever you drift away.
Start to notice the weight of your body against the ground,
Feel the rise and fall of your breath and allow yourself to deepen each inhale and exhale gently reawakening the body.
Then begin to bring your awareness back to the space you are in,
Noticing the sounds around you,
The sensation of the air on your skin and gently wiggle your fingers and toes,
Inviting movement back into your body,
Reconnecting with your surroundings and with your next breath begin to roll your shoulders or gently sway your neck from side to side,
Feeling the soft movements as you re-enter reality,
Take a deep breath in and as you exhale slowly open your eyes,
Bringing your gaze softly into the space around you,
Adjusting to the light and as we continue your day or your evening carry the sense of calm and presence with you.
