Welcome.
Let's take a few moments to arrive here.
Let your body settle into a position that feels supported and relaxed.
Let your breath find its own rhythm,
Unforced.
Let your mind begin to soften,
Like a snow globe slowly settling.
Allow your eyes to close if that feels comfortable or simply lower your gaze.
Feel the impact of your body with the ground or seat beneath you.
Sensing the way gravity holds you.
Steady.
Dependable.
There is nothing you need to do right now.
Nothing to strive toward.
Just being here is enough.
Begin to turn your attention gently inward.
Noticing the breath as it moves in and out.
No need to change it.
Simply let it be.
Let the breath become your companion in this space.
Now bring your awareness to your physical body.
Start at the top of your head and gently scan down.
Notice the forehead.
Is there tension?
Softness?
Just observe.
Move your attention to the eyes,
Cheeks,
Jaw.
Allow them to soften if they wish.
Continue down through the neck,
Shoulders,
Arms,
Through the chest,
Belly,
Pelvis,
Legs,
Knees,
Ankles,
Feet.
Let the whole body be included in your awareness just as it is.
There is nothing to fix.
Nothing to change.
Nothing to figure out.
Just a willingness to be here now.
Begin to open your awareness to the emotional field within.
Gently asking yourself,
How am I feeling in this moment?
You might notice a clear emotion,
A vague sensation,
Or a sense of numbness.
All of it is welcome.
Whatever is present,
Let it be there.
Let it breathe.
Let it unfold in its own time.
Can you be willing to feel whatever is here?
Even just a little bit more than before?
Can you allow yourself to stay close to this inner experience?
Like a there is no need to label or analyze.
Simply sense,
Feel.
If it helps,
Place a hand on your heart,
Your belly,
Or any part of the body that feels tender or in need of contact.
Offer yourself presence,
Kindness,
Patience.
Let your breath stay natural.
Let it flow through you like a soft breeze that stirs the leaves but never forces them.
As emotions rise,
Whether joy,
Sadness,
Anger,
Fear,
Or something unnamed,
Can you soften them?
Can you create space around them rather than contracting?
Letting them be guests passing through.
Saying silently,
You are allowed here.
You are safe to be felt.
Slowly bring your attention to where you feel the emotion in the body.
Where you feel the most emotion in the body.
Is it in the chest,
The belly,
The throat,
Somewhere else?
Gently rest your awareness there.
Not to change it but to witness.
Let it be there.
Let it move or stay still.
Allow it to have its own life.
Ask yourself,
If this feeling had a shape,
What would it be?
If it had a color,
A texture,
A temperature,
What would you notice?
You don't have to answer with the mind.
Just sense.
Let the body show you.
Now breathe gently into that space.
Each inhale bringing presence.
Each exhale release.
And if it shifts,
Let it shift.
If it grows stronger or quieter,
Let it.
Just keep meeting it with breath and awareness.
Say inwardly,
I am here with you.
I will not abandon you.
Remain in this quiet,
Connected space for a little while longer.
Let whatever wants to be felt,
Be felt.
Let whatever wants to rest,
Rest.
Continue breathing.
Continue listening.
Continue softening.
And if a new layer of feeling arises,
Meet it in the same way,
With the same compassion,
With the same curiosity.
This is your practice.
To stay,
To feel,
To allow.
If at any point you feel overwhelmed or disconnected,
Return to the breath.
Feel the inhale and the exhale.
Sense the solidity of the ground beneath you.
Anchor yourself in the present moment.
Let this be a practice of gentleness,
Of honesty,
Of choosing presence over avoidance.
Each moment an invitation to come home to yourself.
Take a few deeper breaths now.
Begin to wiggle your fingers and toes.
Feel yourself re-entering the space you're in,
Allowing your awareness to include the room around you.
It sounds,
It's light.
When you feel ready,
Open your eyes or lift your gaze.
Notice how you feel now.
What has shifted or stayed the same?
What have you to feel?
And carry this gentle presence with you into the rest of your day.
Thank you for being here.
