Find yourself in a comfortable position with a straight and relaxed spine.
Close your eyes and perhaps rest your hands gently in your lap or on your knees.
And just begin by taking three nice long deep breaths.
Inhaling through your nose and then exhaling slowly through your mouth.
With each inhale inviting in presence and peace and with each exhale freeing yourself from anything that came before this moment.
And then letting your breath settle into its natural rhythm.
Feeling each inhale gently lift your body and each exhale ground you deeper into stillness.
And just taking the next few minutes to draw your awareness into your body and noticing your internal weather report or what is the internal atmosphere like.
Does it feel sunny,
Cloudy,
Turbulent,
Peaceful?
Does being aware coming to your sensations with curiosity and kindness?
And then perhaps drawing your awareness a little wider and noticing if you can feel any areas that are holding tension or discomfort or possibly lightness and expansion.
And again just being curious,
Meeting these sensations with your presence without judgment.
If you do notice any sensations of discomfort drawing your breath to that area and as you exhale imagining any tension softening and releasing.
And staying within the body I invite you to bring your awareness to a point in your body that feels like your center.
This may be around your heart or your abdomen or maybe somewhere else within your body.
And focusing on this space and beginning to visualize,
See,
Sense or know a warm glowing light gathering there in your center.
Feeling this representing your core essence.
And the invitation here is to use each breath to strengthen this light,
Connecting you to that deep sense of peace that emanates from your center.
And as you breathe and the light and warmth expands,
Allow this sense of calm from your center to gently radiate out through your body,
Reaching your arms and hands,
Legs and feet,
Head and face.
And really see,
Know or sense this calm energy expanding outward now,
Creating a gentle shimmering shield around you.
And holding you in a light orb within which you are completely centered,
Completely held.
Nothing that would affect your peace can pierce this gentle shield.
Breathing into the silence,
Breathing into the safety,
Really lean into the feeling and sensation of this calm and centered energy.
And perhaps silently to set an intention to carry this calm energy to carry this energy with you throughout your day.
And then when you're ready,
Slowly beginning to bring your awareness back to where you are sitting.
Noticing the support beneath you,
Feeling the touch of the air on your skin.
Wiggle your fingers and your toes.
Take a nice long deep breath in through your nose and exhaling out with a sigh.
And when you're ready,
Allowing your eyes to softly open,
Carrying this sense of calm and centeredness into your day.
