Welcome.
Find a comfortable position,
Either sitting in a chair or lying down,
And gently allow your eyes to close or to soften your gaze downward.
And take a moment to simply arrive here.
No need to change anything about how you feel right now.
Just notice that you are here.
Breathing presence.
When you are ready,
Slowly open your eyes if they're closed and allow them to wander around the space you're in.
You're not looking for anything in particular,
Just letting your gaze move naturally.
The way it does when you feel at ease.
And let something catch your attention.
Something that feels pleasant to look at.
It might be a plant.
A beam of light.
Color on the wall.
Photograph.
An animal.
Maybe something outside a window.
Don't overthink it.
Just let something draw you in.
And spend a few moments simply taking it in.
Let your eyes rest there.
Let yourself receive it.
Now,
With that pleasant image still in your awareness,
Bring your attention inward.
Where do you feel that pleasantness in your body?
Maybe it's a warmth in your chest.
A softening in your shoulders.
A gentle settling in your belly.
Perhaps just quiet ease somewhere you hadn't noticed before.
There's no right answer.
Just notice where it lives in you,
In your body.
And when you find it,
Place your hand there.
Let your hand make contact with that part of your body.
And feel the gentle weight of your own touch.
Breathe.
And breathe into that place.
As if your breath could pour directly into that sensation.
With each inhale.
Let it deepen.
Let it become a little more real,
A little more vivid.
And notice,
Does it want to stay where it is?
Or does it want to spread?
Maybe it begins to soften outward.
Moving through your chest.
Your arms.
Your hands.
Or maybe it stays quiet and contained.
And that's perfectly okay too.
There's nothing to force here.
Just breathe.
And let it be as big or as still as it wants to be.
Now with your hand still resting there,
And your breath moving gently in and out,
Begin to listen.
Does this sensation have any words it wants to offer you?
Don't search too hard.
Just stay open and see what rises.
Does it carry any images?
Maybe something from your past.
Or just a color,
A texture,
A place Does it hold any memories?
Moments where you felt like this before.
And what about emotions?
Is there something here that wants to be felt?
Breathe,
And simply notice what comes.
And if nothing comes,
That's perfectly fine.
Some sensations speak in silence.
Stay with the feeling itself and let that be enough.
And take one more slow,
Easy breath into this place in your body Know that this sensation,
This quiet,
This softness,
This ease is not something outside of you.
It lives here.
In your own body.
And always available to you.
Safety isn't only a thought.
It's a felt experience.
And you just felt it.
And gently begin to bring your awareness back to the room around you.
The surface providing support for your body.
You might wiggle your fingers and toes.
Or engage in a stretch or movement your body is asking for.
And in your own timing when you feel ready.
Allow your eyes to reopen if they're closed.
Carry this with you.
