Welcome.
Take a moment to arrive by noticing your breathing,
The air moving in and the air moving out.
Now let your attention move gently into the body.
Notice where you're sitting or lying down.
Notice what's beneath you,
What's supporting you.
Allow your attention to rest there for a moment.
Now notice sensations in the body.
Notice any places of tension or tightness,
Places of energy or places of stillness.
There's no need to change or shift them,
Just notice them.
Now let your attention move to your head.
Notice any thoughts coming and going.
Notice any images popping up,
Plans that are being created.
The head is often where anticipation lives,
Where preparation happens,
Where readiness takes shape,
Where we often go when we're trying to feel safe,
By planning ahead,
By rehearsing what might come next.
And that pulls our attention away from what's here,
From this very moment.
And so I'll offer a simple phrase.
You can repeat it quietly in your mind,
Or just listen as it's spoken.
The parts of me that are needed will meet me when they are needed.
The parts of me that are needed will meet me when they are needed.
The parts of me that are needed will meet me when they are needed.
Let those words settle.
Notice how your body responds to them,
Perhaps with ease,
Perhaps with tension or disbelief,
Perhaps with nothing at all.
No need to change it,
Just notice.
Continue to notice any sensations,
Any feelings.
And if attention moves away and into your head,
Return gently to the phrase,
The parts of me that are needed will meet me when they are needed.
Now rest here for a few breaths.
Let this phrase be a seed planted,
And allow for it to grow into a belief in its own time.
And now take one more long breath in through the nose,
And let it out through the mouth.
Now begin to allow your attention to widen.
Wiggle your fingers,
Your toes.
And when you're ready,
Gently open your eyes.
