Welcome,
My friend.
Begin to settle into this moment,
Finding a nice comfortable posture,
Either sitting down or laying down is fine.
Gently close your eyes,
If that feels safe to you,
Or simply soften your gaze.
Gently beginning to arrive in this moment,
Noticing what it feels like to allow your awareness to really settle into your body,
Noticing what it feels like to be supported by the ground beneath you,
And gently beginning to bring your awareness to your breath,
Not changing anything about it,
Simply noticing it.
Is it shallow,
Is it deep?
Do you notice a change in the temperature of the air as you breathe it in and breathe it out?
And notice where in your body you feel your breath the strongest.
Is it on your upper lip,
In your nose,
The back of your throat,
In your chest,
In your belly,
Or perhaps somewhere else?
Once you find that spot,
Slowly begin to bring your awareness to rest right there.
Notice what it feels like as you feel your breath travel in and out past that one point.
Slowly begin to deepen your breath with a long,
Slow inhale,
And a long,
Steady exhale.
Another long,
Slow inhale,
And long,
Steady exhale.
Take a few more deep,
Slow breaths at your own pace,
As you breathe,
Taking a moment to check in with your awareness,
Noticing whether it's still on your breath,
Or perhaps whether it has traveled somewhere else.
If you notice your mind and awareness has traveled somewhere else,
Gently invite it back to land here on the in and out of your breath.
Slow breath in,
And a gentle breath out.
Take a moment here to notice whether anything has shifted within you,
Perhaps how you feel in your body,
In your mind,
Or in your heart.
Take one last savoring,
Deep breath in,
And a slow exhale out.
Gently begin to come back to your surroundings,
Perhaps with a gentle sway of your torso,
A roll of your shoulders,
A wiggle of your fingers and toes,
And when you feel ready,
Gently blink your eyes open.
