So I invite you to take a comfortable seat.
Take a moment as you exhale to let go of any unnecessary tension or energy you may be holding from whatever you were doing right before this moment.
If you find it helpful,
You can take three cleansing breaths,
Deeply exhaling with a throaty sound as you exhale.
And allowing yourself to arrive more fully into the present moment.
Let yourself sense rootedness and stillness.
You can note that by the stillness of the ground below your feet and how your body is held by the chair.
And now I invite you to bring a gentle awareness to a few different anchor points in your body.
We're gonna start today from the bottom and then go up,
Starting with the feet.
Let yourself fully notice your left foot.
Imagine you're inside of your left foot,
Sensing everything.
And let's be curious about whatever we might notice.
And then move your awareness over into the right foot,
Drawing your attention there.
And then you can take a deep breath in and out.
And then you can take a deep breath in and out.
And then move your awareness over into the right foot,
Drawing your attention there.
The mind might go into comparison thoughts or just go any other place it pleases.
Try to gently bring it back,
Dropping more into your right foot.
Notice.
And now move your attention fully into your left hand.
Like nothing else exists,
Pouring your attention into the left hand.
And then deliberately move your attention into the right hand.
The senses might pull your attention away somewhere else.
Just notice that and gently come back into your right hand.
And now expand your awareness a little bit and see if you can take in the notion of your whole body,
This whole vessel that supports you.
Awareness of the whole body.
This container for your life.
And then slowly and gently bring your awareness back.
