Take this moment to arrive.
Whatever that feels or looks like to you inside your body,
Allowing the feet to touch the floor,
The body to sink into whatever surface you're seated or lying down against.
Begin to move the wrists in concentric circles,
Shaking out any tension and honoring this transition from what was prior to this moment to what is through this space of arriving.
To some,
It might look like settling into stillness right away.
To others,
It may look like continuously moving the body,
Shaking the body,
Making noises or sounds through the mouth,
Recalibrating.
Once that feels settled and complete,
Beginning to bring your awareness and attention onto the breath.
If you're able,
Beginning to breathe in and out through the nose,
Allowing that breath on the exhale to sound like the ocean.
On the next full round,
Beginning to introduce a two-part breath on the inhale and exhale out the mouth.
The first inhale will be into the belly.
The second inhale will be into the chest.
And exhale it out.
A few more just like that.
Breath into the belly.
Breath into the chest.
And exhale.
Breath into the belly.
Breath into the chest.
And exhale.
Continuing to breathe this pattern on your own.
Breath into the belly.
Breath into the chest.
And full exhale.
And last one,
Breath into the belly.
Breath into the chest.
And full exhale.
Allowing the breath pattern to move back to a natural and normal pace.
Just noticing the body in this moment.
Noticing if your attention gets brought to any places or spaces in the body.
And as though you're following the breath like a string connected to the tension.
Moving the breath like light into the pockets and spaces that require your attention in this moment.
So that might look like breathing into the sides of the body.
Or breathing into the ankles or feet.
Or breathing into the shoulders,
The chest,
The forehead,
The neck.
Just taking time to explore.
Moving that breath as though light is following all the way to the spaces and fill,
Fill,
Filling it up.
And now beginning to notice yourself in a field.
And as you walk through this field of lush,
Green grass,
The sun beaming against your skin,
You feel a breeze gently brush across your face.
And you sense the connection with the natural world all around you.
You walk through this field along a path.
It brings you to a big oak tree.
You feel welcomed by this tree.
And you take a moment for rest.
Taking a seat,
Lying back against the tree.
As though this oak tree has embraced its warm embrace all around you.
And so softening the back of the body.
Allowing to be fully received and held in this moment.
And as you sit in this space,
You begin to notice a younger part of you step forward.
This younger part is asking for your attention today.
And like a best friend,
You welcome them in with open arms.
You sense and attune to their emotions and energy.
And you notice what age is being presented today.
What wisdom they bring.
What roles or parts are showing their faces to you.
Asking for support.
Asking for guidance.
Receiving the attention,
The noticeability that they always craved.
And so you take this moment to really see them.
See them in their emotions.
See them in their joy,
Their grief,
Their pain.
And you ask what wisdom they bring here today for you.
How is it that you can support them?
Maybe they need to be gently rocked side to side.
Maybe they need to be held.
Maybe they just need to be witnessed.
And so you offer that listening stillness.
And once you've received all the information that you need for today,
You offer them thanks and gratitude for this moment.
For this reunion and reconnection with the self.
And you welcome them back into your heart space.
To be safely nestled as one within you.
And beginning to elongate the breath.
Starting to come back into the space and room you're in.
Noticing any sounds or noises or smells where you are.
And when you're ready,
Softly opening the eyes.
And taking a moment to tend to the needs of the body.
Perhaps by inviting gentle movement.
A stretch.
Thank you so much for listening and joining us here today.
May you be well.
