Welcome back.
Bring anything with you to support your seat to be supremely comfortable.
A blanket,
A cushion,
A chair,
Blocks,
Whatever supports you to sit for a few minutes taking a purposeful pause.
Take a moment to arrive,
To land.
Allow your spine to find relaxed length.
Be here in your body and your mind with whatever is present.
If comfortable,
Invite your eyes to gently close.
Eyelids drape like window shades filtering out the light.
Or find a soft gaze,
Meaning looking down towards the earth,
Not fixed on something.
Hands gently resting by the side of the body or in the lap.
Notice where you may be holding tension or tightness and simply allow whatever is showing up to be as it is.
Release into the earth as you begin to drop into stillness.
Soften the muscles in the face.
Release the jaw.
Shoulders melt away from the ears.
Let go of holding in the belly and allow the legs to be at rest.
Take a slow breath in and let out a soft sigh.
Another slow breath in and a soft breath out.
One more time,
Slow breath in and soft breath out.
Feel yourself here in your seat,
Heavy and weightless,
Dropping deeper and deeper.
Nowhere to go and nothing to do.
No need to do it right.
You are already doing it right.
Drop into the natural rhythm of your breath.
Notice the breath breathing itself.
When you notice your attention wandering,
Gently call yourself back and allow the breath to be an anchor.
On a breath in,
Follow the breath from the bottom of your feet to the crown of your head.
On a breath out from the crown of your head back down to the bottom of your feet.
Up the right side of your body on a breath in.
Down the right side of your body on a breath out.
Up the left side of the body.
Down the left side of the body.
Up the front of the body and down the back of the body.
Notice the stillness of your thoughts and the quiet of the mind,
The soft beating of the heart.
Take in these words,
I am perfect and whole exactly as I am.
I ride the waves of my life with ease and grace.
I am safe.
I can let go.
Knowing you can return again and again to the breath.
As you feel ready,
Allow your eyes to gradually open as you return to your day.
