Welcome,
I'm Wren.
Thank you for being here,
However long you stay with me today.
Take your time to settle into somewhere that feels comfortable.
Maybe you're seated,
Maybe you're lying.
Perhaps you snuggle up with blankets and pillows,
Or maybe you're listening to me whilst you're out and about just trying to find a little moment for you.
Whatever you've got,
Wherever you are,
Try and find a little bit more comfort.
There's no rush.
Just allow yourself to land.
Let your body be held by whatever is beneath you.
Soften the weight of your bones.
Allow your muscles to loosen their grip.
Your hands,
They're resting somewhere that feels natural.
And your eyes may gently close,
Your gaze might just soften.
And you notice what's here.
Just this moment,
Not what came before or what's coming after.
Just right now.
What's here?
The body.
This moment.
Just let go of needing to do anything and be right here with me.
Let's begin by bringing some awareness into our physical bodies.
Feel the parts of your body that touch the surface beneath you.
The contact points that your body makes with the ground or the seat.
And feel the weight of your body as it starts to sink down.
Your sit bones,
Your legs,
Your back.
See if you could sense the edges of yourself and let gravity do the work.
And as you lie there or sit there,
Notice how you're feeling.
How does your body feel right now?
Notice temperature,
Texture,
Tingling,
Pressure.
Just be curious.
What is,
What's up?
What's happening?
There's no right or wrong.
Just whatever sensation is there,
Greet it with some compassion.
Start to rest in this awareness of the body.
This quiet anchoring into what's real.
And let's notice the breath.
Let it be soft and natural.
You don't have to change it.
Sometimes we feel this rush to suddenly control the breath.
You don't need to.
Just notice what it's doing.
How is it naturally moving through you?
Notice the inhale and the exhale.
The rise and fall.
Just the subtle movement of breath through the body.
Starting at the tip of your nose,
Cool as the air enters and warm as it leaves.
That breath is your anchor.
Something steady to return to over and over again.
And if your mind wanders,
That's okay.
You come back to the breath once you notice.
Allow the breath to gently guide you deeper into stillness.
Let's start to invite some emotional awareness now.
Is there a certain feeling today?
Joy,
Grief,
Fatigue,
Hope,
Irritation.
Is there a feeling that feels stronger than the rest?
Even if you can't name it,
Even if you can just feel it and you don't know what it is,
That's okay too.
It's also okay if nothing clear arises.
Let whatever is present be welcome.
Nothing to fix or change.
Just making a little bit of space for that feeling.
If you want to,
You might even place a gentle hand over your heart or wherever feels tender in your body.
Imagining that your breath is holding whatever arises and you're breathing into what's here.
Let the breath and the body hold space for all of you.
And then begin to come back to your breathing a little deeper.
Let it fill you and soften you.
Come back to your body,
The shape of you resting here.
Notice again the support beneath you.
Maybe you offer yourself a little gratitude for showing up today,
For turning inwards,
For being here.
Maybe you stay here for a little longer,
But if you're ready,
Gently lift the gaze or open the eyes.
Wiggle the fingers and the toes and come back to the world.
Thank you for practicing with me.
