Welcome,
This is your moment to slow down.
There is nothing to do,
Nothing to fix,
Just presence,
Just noticing,
Just being here.
Take a few slow,
Easy breaths,
And let each inhale bring you into your body,
And each exhale soften the space around you.
If it feels right,
Gently close your eyes,
Or lower your gaze.
Let your attention move inward,
Not to escape the world,
But to return to the quiet wisdom that lives within you.
Begin by feeling the ground beneath you,
The chair,
The bed,
The earth.
Notice where your body is supported,
And let yourself settle just a little more deeply into that support.
You don't need to hold everything right now,
Let the ground hold you.
Now bring your awareness to your breath,
Not to change it or control it,
But to meet it right here as it is.
Let yourself notice the natural rhythm,
The way your body inhales and exhales,
The way your chest rises and falls,
The way your body knows how to breathe without you needing to think about it.
And from here,
I invite you to gently scan your body,
Moving slowly and with presence.
Begin at the top of your head,
And softly move downward,
Down your face,
Your jaw,
Your neck and shoulders.
Notice what's here.
Then moving through your arms,
Your chest,
Your belly,
Your hips,
Down into your legs and your feet.
And as you scan,
Just notice what you feel.
You might find places of tension,
Or warmth,
Or stillness.
You might feel discomfort,
Or peace,
Or maybe nothing at all.
Whatever is here,
Or not,
Is welcome.
There's no need to analyze or explain,
We're just here to listen.
Now I invite you to gently place one hand on your body,
Maybe your heart,
Your belly,
Or any space that feels like it wants your attention.
With your hand resting there,
I invite you to ask,
What are you feeling?
What do you need right now?
And to listen.
You might receive a word,
A sensation,
An emotion.
You might receive nothing,
And just silence.
And that's okay too,
That's part of the practice too.
As you rest here,
I also want to invite you into an even subtler layer of awareness.
The energy that moves within,
And around you.
You don't need to search for anything,
Simply become aware of the atmosphere you're sitting in.
The sensation in the space just around your body,
And the sense of being inside yourself.
Maybe there's a stillness,
Or a slight buzz.
Maybe there's a sense of being held,
Or a feeling of being pulled forward or drawn inward.
Maybe there's a gentle tightness,
Or lightness,
Or an openness.
Remember you're not trying to get rid of anything,
You're simply witnessing it all.
The physical,
And the energetic,
With love.
And take another breath,
And let it move into all the places you're noticing.
This check-in doesn't need to be big,
Or profound.
Even just noticing how your body feels right now is enough.
Even the smallest act of attention builds trust.
Now slowly bring both hands to your body.
One over your heart,
And one over your belly.
And feel the rise and fall of your breath beneath your hands.
Breathe in a sense of gentleness,
And breathe out any pressure to do this perfectly.
This moment is a practice of self-connection,
And in choosing to check-in,
You've already taken a beautiful step.
Begin to wiggle your fingers and toes,
And let your breath deepen.
And when you feel ready,
Softly open your eyes.
