Come back,
Come home,
Notice,
Listen and connect.
Life takes us away sometimes,
The current carries us and we don't realise how far,
How far away we are from ourselves.
We start to think that we don't have time to sit and practice,
We get out of the habit but that's fine,
It happens to all of us,
Sometimes for days,
Sometimes for weeks,
Sometimes for months,
But we know this habit of sitting,
Connecting,
Listening,
We know it's good for us.
We know it's good for us to have a break from notifications,
From expectations,
So let's do that now,
Let's come back,
Let's come home together.
Finding a comfortable position,
Ideally seated,
Strong back,
Soft belly,
But you do what works for you.
Sensing the weight of your body on the surface you're resting on and letting go,
This is your time to connect and check in with yourself.
Noticing the breath,
Allowing the belly to receive the breath,
By softening,
Moving the attention around the body,
Gently,
From your toes,
Slowly up your legs,
Noticing any tightness or tension and just seeing if you can let go,
If you notice anything.
Moving the attention,
The awareness from the hips,
Up through the core,
The centre,
The trunk,
Noticing if there's any holding on in the back,
The belly,
The chest.
Knowing how normal it is for us to hold on,
Also knowing that in this moment you can let go a little.
Coming back to the shoulders and the arms,
You don't need to wear your shoulders as earrings right now,
You can let the arms hang heavy,
Because there's nothing for you to carry.
The head and the face,
Sometimes we can be tense in the jaw,
The forehead,
Around the eyes,
If you notice any tension,
Can you gently let go.
Soften,
In this moment,
This is your time,
Come home.
Often when we sail away from ourselves,
From our practice,
We get caught in cycles of rumination,
Of overthinking,
Of worrying.
So I'd like you to imagine,
In your mind's eye,
That there's a large brown leather bag in front of you,
A satchel,
And it's open.
In your mind's eye,
I'd like you to put any worries,
Concerns,
Anxieties,
Anything that's been troubling you,
Put those things in the bag one by one.
And as you do so,
It might help to mentally name them.
So you might put money worries in the bag,
You might put career worries in the bag,
Family,
Relationship,
Health,
Anything that's troubling you,
Put it in the bag in this moment.
Because this is about you coming home to yourself,
And connecting with yourself,
And taking the time you need to take a break from all of that.
And in your mind's eye,
Close the bag.
It's no longer your burden in this moment.
Seeing if you can soften a little bit more into this moment,
And sense the aliveness in your body.
See any sensations.
Connected.
Gentle.
Accepting.
Loving.
And as we come towards the end of this practice,
May you remember that no matter how far or how long you've sailed away,
You can always come back.
Home.
And give yourself some time,
Space,
Love.
I'd also like you to remember that worrying,
Ruminating,
Perfectly normal,
But they can wear you down over time.
So when you sit with yourself,
You can always put your worries,
Your cares and concerns in a bag for a few moments,
And take a break.
May you be well.
May you live with ease.
And may you know that you are loved.
And thank you so,
So much for practicing with me today.
