So just taking a second here to get settled in your seat.
Or of course if it feels more comfortable to lie down.
Whatever your body is feeling would be the most supportive today.
Whatever feels the best for your body.
And then as you are settling in and coming to stillness.
If it feels good for you maybe placing a hand on your heart space.
Like a firm solid palm to the center of the heart space.
Just letting your heart space feel the connection and the support of your hand.
And as you're here maybe just taking one breath in.
Letting it go as you're ready.
Listening to your body.
Maybe in this moment it feels right to do a few more breaths as well.
Just really slowing down.
Getting more grounded and connected to our bodies.
Noticing how your physical body is feeling right now.
And then for any anything that is stirring currently.
Whether you're aware of it or not.
Maybe something that you're worrying about.
Something maybe you're looking back on and are feeling a little uneasy or unsure.
Or even insecure about the way that you've handled something.
Or any number of things that may be consuming some of your energy.
Consuming some of your space that you have in your mind and your energy.
And then what we're going to do here is just take a second to acknowledge.
Acknowledging whatever pieces or parts of you are feeling worried or scared.
Unsure,
Uneasy,
Uncertain.
Just acknowledging them.
Acknowledging those parts of you.
Letting them know that they're seen.
And that you can feel them.
And that they get to be here.
Even if maybe there's a piece or part of you that feels frustrated.
That that is part of your experience right now.
That there's something tugging at you.
Just letting that be here too.
And whatever feelings there are here.
Seeing if you can acknowledge those as well.
So seeing if you can acknowledge the first pieces and parts that we were feeling into.
And then as we let those parts be here.
Acknowledging and letting in any emotions or responses that come from letting in the worry or the fear.
Maybe there's even some judgment.
That shows up here in this space.
And really just seeing if you can welcome in and invite in your entire experience.
All of the very human parts of you.
All gets to be here.
It all gets to be here.
And then just bringing some attention to your seat.
Or if you're lying down to the surface beneath you.
And just seeing if you can create some more groundedness.
More connection to the floor or the ground or the seat beneath you.
And maybe that looks like just bringing awareness to that area.
And then bringing some attention and some awareness to your belly.
Maybe even just taking a few deep breaths.
And feeling your belly rising and falling.
Bringing some attention to your forehead and your jaw area.
And again taking a couple breaths if that feels good for you.
And maybe moving around any body parts that might want to move in this moment.
Neck,
Head,
Shoulders,
Wrists.
Anything that wants to move.
And then just taking one more breath in.
And then just taking one more breath here with me.
And breathing in and letting it go.
Good.
And then before we go we're gonna breathe in.
And it's okay if this doesn't feel like a yes for you right now in this moment.
You can just be with me here as I do it.
But if you do feel like doing this with me.
What we're gonna do is we're gonna breathe in.
And then we're gonna hum out an mm sound.
Like MMM.
Mm.
And I'm doing this with my mouth closed.
But also letting yourself be open to whatever expression or form of this that might feel right for you today in this moment.
And breathing in with me.
And humming um.
Mm.
Thank you for being here with me.
