As you begin settling into a comfortable resting position with your eyes open or gently closed,
Welcome the environment and sounds around you.
The touch of air on your skin,
Sensations where your body touches the surfaces that are supporting it.
Your entire body and mind now settling into feeling at rest and at ease.
And welcome an intention for your practice,
Perhaps to be curious to what arises or to building and forming new relationships with your body,
Mind,
Emotions,
And spirit.
And as you continue to settle,
Free your attention to wander about your body,
Welcoming sensations,
For instance,
In the hinges of your jaw and mouth.
Sensations on the skin of the face,
Nose,
All around the eyes.
Sensations of coolness on the forehead,
Scalp,
Back of the neck and shoulders.
And the natural feelings of heaviness or lightness in the shoulders,
Arms,
Hands.
Sensations throughout the torso,
The gentle movement of the belly as breath comes in and goes out.
And sensations throughout the pelvis and hips,
Legs and feet.
Welcoming the entire body now,
A field of vibrant,
Pleasant sensations.
Equally feeling front and back,
Left and right sides of the body.
Your experience just as it is and welcoming feelings being at ease,
Secure,
Grounded.
And welcome your body breathing and the sensations of the belly as it gently expands and releases with each breath.
Belly gently expanding,
Inhaling,
Gently releasing,
Exhaling.
With each exhalation,
Soft,
Warm,
Velvety sensations of ease and well-being spreading throughout the body.
And notice and welcome emotions or thoughts that are present,
Setting them free to be just as they are without trying to fix or change them.
Your experience just as it is as you continue settling ever more deeply into sensations of calm,
Ease and well-being.
And perhaps the ease of simply being.
Nothing to do,
Nowhere to be in this moment.
Simply enjoying the ease and joy of simply being.
Unhooking from thoughts and thinking,
Each exhalation settling more and more deeply into the ease of simply being.
Welcoming into your body and mind these inner resources of ease and safety,
Calm and well-being that support you in feeling secure in this moment.
Feeling them as a refuge or oasis within that you can nourish now and all through your life.
If it helps,
Invite in a memory or image,
Perhaps a place in nature that helps you nourish feelings of ease and security,
Calm and well-being throughout your body and mind.
Noticing where and how you experience these feelings as sensation in the body.
And everything here and now just as it is,
Simply being and being aware.
Aware of thoughts and feelings,
Sounds and the environment around you and the felt sense of ease and well-being.
Resting here now as long as it feels right.
And when you're ready to come back to your eyes open state of consciousness,
Allow your eyes to gently open and close as you continue feeling connected to yourself,
Grounded and at ease.
And as you come back to your eyes open alert state of mind and body,
Welcoming the felt sense of unchanging well-being that's always here now,
Within you.
Always readily accessible wherever you are,
Whoever you're with,
Whatever you're doing,
Now and for the rest of your life.
