Wherever you are right now get comfortable.
Maybe wriggle your shoulders,
Wriggle your fingers and toes.
Just release any tension stored in the body and relax your jaw.
Begin to bring your attention to your breath and as you bring your attention to your breath just notice how you are feeling in this moment.
What thoughts arise,
What feelings arise,
What experiences arise.
And in this first part of the practice we don't need to change anything.
We're just tuning in and observing.
So taking this moment to acknowledge whatever you are experiencing and feeling.
Whether it is fear,
Anxiety or another emotion,
Another state.
Again without trying to change anything just simply acknowledge what you are feeling in this moment.
And as you acknowledge what you are feeling see if you can begin to lengthen and deepen your breath.
Feel your physical body relax.
Feel the base of your spine.
Feel your legs.
Feel your feet.
Literally feel yourself becoming more grounded,
Centered and connected.
Just continue to experience the rhythm of your breath.
Continue to feel your feet,
Your legs and base of spine.
Whether you're sitting or standing connect to that physical body and feel yourself becoming more grounded,
Centered and at ease.
If any anxiety or fear is coming up can you stay grounded?
Can you find your inner calm?
Can you feel your feet,
Your legs,
The base of the spine?
Feel grounded and steady.
Feel your inner calm.
Continue keeping your awareness and attention to your breath.
Sinking into your inner calm,
Inner peace,
Inner grounding.
Notice the breath naturally lengthening and deepening.
Notice your awareness continue to become even more focused on your feet,
Legs and base of spine.
Your ability to be grounded in your physical body.
With each breath continue to feel calm,
Centered,
Grounded.
Continue to feel your body relax.
We're not trying to control our feelings.
We're not judging.
We're staying centered,
Grounded,
Clear and focused no matter what feelings we experience.
Allow yourself to be soothed,
Comforted by your breath.
Practicing this technique in meditation helps us take this into the rest of our day.
So whenever thoughts and experiences come up we can greet those situations that are challenging to come back to our breath,
To our body and to experience the calm and resilience inside of us.
Take a nice big full deep breath into the top of the lungs and exhale let it all go.
Welcome.
It's a brand new day.
