Find a comfortable position,
Either seated or lying down,
And feel free to close your eyes if that feels okay,
Or otherwise just lower your gaze and focus on a single spot.
Take a moment to ground yourself by focusing on your breathing.
Become aware of each in-breath and each out-breath,
Just noticing,
Not trying to change it,
Not trying to make your breath deeper or slower,
Just allowing it to flow easily at its own natural pace.
Gently bring your awareness to your body.
Notice the areas of contact between your body and the surface beneath you.
Allow your body to feel held and supported.
With each inhale,
Feel your body expanding slightly,
And with each exhale,
Invite in a little softness,
Melting down a little further into the surface beneath you.
And now,
Drop your focus down deeper within.
Have a sense of that quiet centre within you,
A place of stillness,
Steadiness and calm.
We all have this place of inner stillness and calm that we can tap into for grounding,
For strength and to come back to ourselves.
This place of inner calm can feel distant sometimes,
And can get forgotten amidst the busyness and loudness of life,
But it remains there,
And we can find it when we pause and look for it.
So allow yourself now to have a sense of your own inner stillness.
Where do you feel it within you,
That point of inner calm and steadiness?
Is it up in your head,
In your mind?
Or in your chest,
With your heart?
Maybe it's lower down in your abdomen,
Or perhaps in another part of your body.
If you're not sure yet,
That's okay.
It can take some time to get there.
Perhaps try scanning your body,
Tuning in to your feelings and sensations,
And having a sense of when you might need to pause.
When you've found it,
Allow your attention to remain there for a few moments.
What colour is this centre of stillness for you?
Notice whatever feels right,
Often the first colour that comes to your mind.
Is it light or dark?
Bright or muted?
Does it have a shape?
If so,
What shape does it take?
What does it feel like to go there,
To go into your centre of stillness?
Is it warm or cool?
Does it feel heavy or light?
Is it foggy or clear?
Begin to breathe into it now.
With each breath,
Allow yourself to connect more fully with your inner stillness.
Feel it gently expanding and contracting in harmony with your breath and your body,
As part of you.
Your stillness is always there,
Even when life feels turbulent,
When your thoughts are loud,
Your body unsettled.
This place within you naturally knows how to pause,
Slow down,
And how to simply be.
Here,
There is no expectation,
No judgement,
No striving for change.
There is simply calm and stillness.
Take a slow,
Deep breath now,
Allowing your inner calm to expand,
Filling your entire body,
Reaching down to your legs and feet and up to your chest,
Your head and your mind,
Spreading its sense of stillness to every part of you.
Try to hold that sensation for a few natural breaths.
Turn your attention back to your body now,
To your breath,
The sensation of breathing.
Notice any changes in how you feel,
Any subtle shifts,
Or perhaps the absence of sensation.
Whatever you notice,
Just allow it to be.
Now begin to bring some gentle movement back to your body,
Your fingers and toes,
Your shoulders,
Your neck perhaps.
And when you're ready,
You can open your eyes.
