Welcome.
Please find a comfortable seat,
Allowing your hands to rest softly in your lap,
Your spine tall,
Shoulders soft.
Soften your gaze or simply close your eyes.
Take a few deep breaths.
Feel the air beneath your feet and the weight of your body on the chair.
Notice the places of contact between your body and the chair and just allow yourself to come to a place of stillness.
Fully in this moment,
Exactly as you are.
Not trying to make anything special happen.
And now gently bring your attention to your breathing.
Noticing the natural rhythm of the breath,
The gentle movement in your chest,
Rising and falling,
Or even the gentle movement in your belly.
With each inhale,
We nourish the body.
With each exhale,
We offer a soft letting go or release.
Allow yourself to stay here for a few moments,
Simply riding the breath,
Aware of every inhale and every exhale.
And now see if you can bring your attention to any sensations of tightness in the body.
Noticing any fear or even anxiety that we might be holding on to.
Tightness in the chest,
Tension in the shoulders,
A fluttering stomach.
Just notice where these feelings and sensations reside in your body without any judgment.
When you recognize it,
You can silently name it.
This is fear.
This is where fear resides.
So we notice the sensation as if we're a young child observing with curiosity.
I see you.
I'm here with you.
Even if it feels uncomfortable,
Offer it space.
You don't have to fix it.
Simply notice it with openness and kindness.
As you inhale,
Imagine sending gentle awareness to the areas of tension or discomfort in the body.
With every exhale,
Allowing the body to soften,
Even just a little bit.
If thoughts arise as you do this,
Worries,
Judgments,
Fears,
Simply notice them and then return your attention to the breath and bodily sensations.
Remembering that you are not your thoughts.
You are the one who can observe them with compassion.
Place a hand over your heart if it feels comfortable.
As we connect to our heart,
You can offer these words to yourself.
May I be gentle with myself.
May I find ease.
May this fear be met with kindness.
You can stay here,
Simply repeating the phrases,
Resting in the phrases.
Notice any warmth,
Softness,
Or even space that arises.
Allow this gentle attention to cradle the anxious feelings rather than push them away.
Take a few more deep,
Mindful breaths.
Feel the cleanliness of your body,
The clarity of your mind,
The openness of your heart.
Without any rushing,
You can stay here as long as you'd like.
When you feel ready,
You can gently float the eyes open,
Bringing this presence,
Compassion,
And grounded awareness with you into the rest of your day.
