Welcome to this time for you.
It's so good to be here together to share this delightful pause.
Wherever this is in your day,
Take the biggest breath in that you've taken so far today and let it go with a sigh.
My invitation is to be here exactly as you are with whatever is present in your body,
In your mind,
In your heart.
Notice sensations as they come and go and have a sense that there's nothing you need to fix or change,
Nothing to get right.
You're already doing it right.
Simply notice what's happening.
And right now,
What's the kindest thing you can do for yourself?
Take a moment to find a posture that works best for your body at this time.
When you allow yourself to be in this present moment,
Supported by nourishing stillness,
You can give your body,
Your heart,
And your mind the rest or reset it would like to have.
Create any external conditions to support a deeper internal experience.
Become aware of the points of contact the body's making in with the surface,
Whether seated,
Standing or laying down,
And point of contact with the seat,
The feet,
The back of the body,
The surface holding you,
The gift of being held.
Trust you will be held here.
Tensions,
Worries,
Burdens,
Softening into the support of the surface and into the earth.
Lovingly grounding here together,
Held by the universe.
And I'd for us to rest for a moment.
Inviting yourself into this moment just as you are.
Notice what you may be carrying into this with you.
A conversation,
A thought,
A leftover experience.
Imagine putting it aside onto a table next to you or a folder next to you or a backpack next to you.
So you can come back to it at any time that you'd like without having to pay attention to it right now.
Without the mind needing to attend to anything.
To have a sense of being without the thinking mind.
If your hands are available and you'd like to join me,
Place your hands open on top of your thighs,
Palms extended upwards.
You can imagine doing this if not actually doing it.
You can tune me out or you can come back to it at another time.
Tuck the thumbs inside the palm,
Gently wrapping the other four fingers around the thumbs.
Hands can remain upwards here or can turn facing downwards.
Holding your thumbs,
Imagine cradling and holding a child or an animal.
Or imagine a bear going inside,
Hibernating in a cave or perhaps a tray of cookies sliding into the oven.
This hand gesture is the first hand movement that's been seen with a fetus inside the womb.
This comforting holding,
Allowing everything to be as it is and at the same time landing into a space of being held.
Notice the temperature of the air on your hands.
The hands present in your body and softness connecting to the space around you.
The feeling of the fingers sliding awareness towards the feeling of landing,
Grounding.
Nowhere to go and nothing to achieve.
Sense and feel the volume of the thumb being held,
Of you being held.
An inhale may fill the space inside the hand and the exhale allows you to land one percent more.
Inhaling and as the body informs you,
Releasing the breath,
Continuing to arrive to land.
And if this is pleasing,
Build this into your day.
And as you feel ready here,
Allow your hands,
Palms,
And arms to rest comfortably wherever you'd like.
Entering further into this place of non-doing,
Natural breath without struggle or effort.
You may notice a pause at the top of the inhale,
The breath in,
And at the bottom of the exhale,
The breath out.
The body breathing on its own and us here breathing together.
Breathing in the aliveness of this moment.
Allow the body to breathe itself and to move as it wishes.
On your next inhale,
Draw the breath from the tip of the toes up to the top of the head.
And when your body informs you to let the breath go,
Your next exhale brings the breath from the top of the head to the tip of the toes.
On the next inhale,
Draw the breath from the ankles up to the top of the head.
And on your next exhale,
Draw the breath from the top of the head to the ankles.
On your next inhale,
Draw the breath from the knees to the top of the head.
On your next exhale,
Draw the breath from the top of the head to the knees.
Bringing the breath from the pelvis to the top of the head.
And breath from the top of the head to the pelvis.
And breath from the belly to the top of the head.
Breath from the top of the head to the belly.
Breath from the heart to the top of the head.
Breath from the top of the head to the heart.
Breath from the throat to the top of the head.
And from the top of the head,
Back down to the throat.
Breath from the face to the top of the head.
Breath from the top of the head to the face.
Breath from the top of the head to the top of the head.
Sense and feel the whole body bathed in breath.
Whole body breathing in this moment.
Whole body at rest.
Feel your print on the bed,
On the chair,
On the ground,
On the earth.
Center of the body is vibrant and whole.
As if doing an internal housekeeping sweep.
The cobwebs,
The dust,
The clutter being cleared.
All internal organs functioning optimally on their own.
All the cells and tissues and bones and muscles.
All being nourished with this rest.
Immune system and nervous system being brightened by the natural rhythm of your breath.
Sensing an inner glow.
This rest as reverence.
And without any hurry,
As you feel ready,
Gradually begin to call yourself back.
Back into this space.
Back into this body.
Sensing the air on your skin.
Sensing the sounds that are around you and within you.
Notice the quality of the beating of the heart and the mind.
And right here now,
See yourself in your original blueprint of health and wellness on all levels.
Move gently into your day,
Bringing this sense of ease and peace with you wherever you go.
Thank you.
