Find a comfortable seat,
Feet on the floor if possible.
Let your body be supported.
And take a moment to arrive here.
Letting go of what has come before and just simply resting here.
And for a moment let your eyes stay open.
Gently scan your space without moving your head too much.
Notice what's here in the present moment around you.
Colors,
Shapes,
Light.
And let your gaze rest on something neutral or pleasant.
And feel what's holding you.
The chair beneath you,
The floor under you,
The earth below you.
Gravity gripping you with care.
Place your hands on your thighs.
Feel their weight,
Their warmth.
Grounding even further in your nervous system.
I am here.
I am safe.
I am present.
Now place one hand on your heart and one hand on your belly.
Feel that warmth of your own touch.
And then begin breathing deeply into those three points.
The space between your brows,
Your heart center,
And your lower belly.
Breathe in,
Touching your inner wisdom of your third eye.
Flow into your heart.
Settling into your belly.
All of the sensations.
And as you exhale,
Imagine roots extending from your sit bones deep into the earth.
Calling upon and noticing how the earth can hold whatever will carry you.
And again,
Breathe into all three points.
Brow,
Heart,
And belly.
Listening.
And breathe out.
Roots deepening.
Grounding.
One more time.
Breathing in.
Wisdom.
Love.
Center.
And breathing out.
Letting the earth hold you.
And in this moment,
I invite you to wrap your arms around yourself in a gentle hug.
Telling your nervous system,
I am here.
I can hold all this.
You might rock gently side to side,
Soothing yourself,
Connecting with yourself.
But notice what wants to settle and what wants to stay activated.
You don't have to fix anything.
Just simply noticing.
I feel and I see whatever it's like to be you inside.
The ceremony opened doors.
Integration is learning to live with those doors open.
Holding the expansion and the ordinary.
Acknowledge yourself for doing that work right now.
And then release the hug and bring both hands to heart center.
And take a moment to honor whatever you experienced in ceremony.
The courage it took.
The medicine's wisdom.
Any insights that came.
Notice and allow her to still be working in you.
Trusting the process.
Setting an intention here and now for your whole system.
May I be patient with myself as I integrate.
May I tune in to my one gentle,
Brave integration intention.
And asking if the medicine is your heart,
Your higher self.
If they have anything to share with you.
Into your next exhale,
Taking one final big breath in through the head,
Heart,
Belly,
Into the hands and feet.
And exhaling,
Wiggling your fingers and toes.
Thank you for grounding,
Orienting,
Connecting with yourself today.
When you're ready,
May you go live your integration.
