So before we begin,
Find a comfortable position,
It can be sitting or lying down,
Whatever offers you the most support is comfy and creates a sense of safety.
So I'll give you a few moments to get settled and then we'll begin.
So as we begin,
Really settle into that comfy place,
Moving the body to become just 5% more comfortable.
When you're ready,
You can gently close your eyes if you feel safe,
Or you can keep them open with a relaxed gaze in front of you.
And let's start by finding the breath that's right for you.
Not too fast,
Not too slow,
Just the right amount of air at just the right tempo.
You'll know when you've found the breath that's right for you because you'll feel a sense of relief or release in the body.
And when you've found the breath that's right for you,
Remind yourself,
Not only am I capable,
But I'm willing to give this to myself.
Now gently bring your attention to any sounds you hear around you,
It could be my voice,
Your breath,
Heartbeat,
The breeze,
Birds singing,
People's voices,
Whatever is around you.
And now notice what you see.
If your eyes are closed,
The colors and lights that enter through the eyelids.
If they're open,
Gently looking around the space you're in,
Noticing.
Noticing what's there,
Furniture,
Decorations,
Colors,
Textures.
Now what do you smell?
Breathe in,
Noticing any smells,
Strong or subtle,
Could be food,
The perfume,
Or nothing at all.
What do you taste?
Gently bring attention to the mouth,
Move the tongue around.
Do you notice any flavors from your last meal or a beverage,
Or maybe nothing?
Whatever you notice is perfect.
Now gently bring your attention to touch,
Noticing the temperature of your skin,
Warm,
Cool,
Dry,
Damp.
And the texture of your clothing or the surface below you,
Could be soft,
Smooth,
Fuzzy,
Or hard.
And now take a deep breath in through the nose,
And exhaling out the mouth,
Allowing a sigh.
Inhaling again through the nose,
And out through the mouth.
One more time,
In through the nose,
And out through the mouth.
Now return to the breath that's right for you,
And gently bring your mind's eye to the top of your head.
Notice any physical sensations,
Could be tingling,
Numbness,
Lightness,
Or maybe no sensations.
Begin to move your attention downward,
Noticing sensations in the forehead,
The eyebrows,
The eyes,
The ears,
The cheeks,
The nose,
The lips,
The jaw,
And the chin.
And just notice any thoughts in the head brain,
This center for logic,
For consciousness.
Observing the thoughts and allowing them to pass like the calm waves of the sea with each exhale.
Continue to move your attention down to your neck,
Into the shoulders,
Upper back,
The lower back,
The bottom,
Down into the hamstrings,
The calves,
The ankles,
The bottom of the feet,
The tops of the feet,
And the toes.
Just noticing any physical sensations,
Could be tingling,
Heaviness,
Lightness,
Groundedness,
Trembling,
Or nothing.
Every sensation is welcome here.
You are safe as you reconnect with the wisdom of your body.
Now begin to move upward,
Back into the ankles,
The shins,
The knees,
The thighs,
The genitals,
The pelvic floor,
And into the stomach,
The gut,
The center of your intuition.
Take a moment to witness the gut,
Noticing any physical sensations,
Clenching,
Pulsing,
Butterflies,
Energy.
Knowing that whatever you notice,
Maybe you don't notice anything,
Is exactly where you need to be.
And as thoughts arise like the waves in the sea,
Acknowledge them and allow them to pass with your next exhale.
Now gently guide your attention from the gut upward,
Into the solar plexus,
The chest,
The lungs,
And into the heart,
The center of emotions.
Pause here and observe.
Notice any physical sensations in the heart space.
Could be aching,
Slowing,
Glowing,
Or maybe nothing at all.
Remember,
Whatever you notice is exactly where you need to be in this moment.
Now glide to the collarbone,
Into the front of the shoulders,
Down into the upper arm,
The elbow,
Forearm,
The tops of the hands,
The palms of the hands,
And into the thumbs and fingers.
Moving back up the arms into the throat,
And rest your attention in the mouth,
Noticing the tongue,
Its texture,
The weight,
Noticing the air entering from your nose into the top of the mouth.
On your next inhale,
Return to your head brain.
And as you exhale,
Imagine a golden light moving downward,
Connecting the head,
The heart,
And the gut.
As you inhale,
The golden light moves upward,
From the gut,
To the heart,
And the head.
And exhaling,
The light moves downward,
From the head,
To the heart,
And the gut.
And at your own pace,
Allow the light to move up as you inhale,
Down as you exhale,
Connecting the head,
The heart,
And the gut.
On your next exhale,
Allow the golden light to melt away,
And slowly come back to your senses,
Noticing the sounds,
Sights,
Smells,
Taste,
And touch.
Coming back into the body,
Gently wiggle your fingers and your toes,
Gently rock the head side to side.
And when you're ready,
I invite you to come back to this space,
And return to your day.
