Finding a comfortable position either sitting or lying down out in nature scanning through your body here and just noticing if there's anything you could do to just get a little bit more comfortable.
Once you arrive in your comfortable position take a moment to look around you to orient yourself in space,
Notice the movement and the stillness surrounding you,
Perhaps noticing something that you didn't notice before,
Maybe taking note of how this place feels to you and as you close down your eyes if you feel comfortable inviting a weightedness to the pelvis,
The body on the earth as you bring your awareness to your ears and allow the sounds to meet your ears now inviting all sounds near and far to meet your ears,
Being with the sounds that are in this moment and in this moment and in the moment following and shifting your awareness now to the sensation of touch,
Clothes,
Air on your skin,
The earth beneath you,
Any plants that you might be in contact with,
Noticing the sensation of touch on your skin and perhaps you bring one hand to your heart and just draw like gentle little circles on your heart space with that hand,
Feeling the sensation of self-touch,
Then bringing your awareness to the sensations within your body,
Noticing the sensation of smell,
Any sense that you can smell and invite that to bring your awareness to your breath,
Perhaps feeling your hand rise and fall on your chest now as you breathe,
Inviting your awareness to be solely on your breath,
This tactile touch of your hand on your heart space and as you travel inward with your breath noticing the sensations alive within the rest of your being now,
Any sensations that are alive within the head,
The neck,
Shoulders,
Arms,
The palms,
Fingers,
Sensations alive in the chest,
The lower abdomen,
The back,
Pelvis,
The legs and the feet,
Toes,
Inviting yourself to become aware of the sensations within just as you listen to the sounds around you and any sound that distracts you,
Just using it as a pathway,
A bridge to remind you to travel inward in this moment,
Inviting all of the sounds to support you in being with what is here in this moment right now and as you witness your internal landscape and the experiences within,
Could you notice which experiences your mind attaches to,
Labels as good or bad,
Catastrophizes,
Noticing the experiences within that your body,
Your mind worries about,
Frets about,
Noticing the experiences within that make you feel anxious or are of a result of anxiety,
Worry,
Perhaps a tightness in the chest,
A strange blockedness in the throat or an unease in the belly,
Maybe a clenching of the jaw,
I'm just saying with as you breathe you could allow your breath to meet this experience within in this moment right now,
Inviting the meeting of this sensation to remind you that in this moment you're okay and that those thoughts that you're having about the future,
The worries may or may not happen and that these thoughts that you're having about the future are simply a nervous system protecting you,
Trying to figure out all of the worst-case scenarios so that you're prepared,
You take an opportunity to send gratitude to the parts of us that are loving us,
Protecting us and taking care of us here and then we choose to remember that in this moment we're okay and maybe with your hands still on your heart you kind of offer these words of affirmation to yourself in this moment we're okay,
We're okay,
We're okay and just opening your heart space to the possibility that the future may be better than you ever could have imagined or maybe even opening your heart space to the possibility that it could be better than the worst-case scenario that you're imagining and just taking a moment here to let your mind dream with what positive possibilities could exist in your future,
Noticing how these possibilities make you feel and choosing to send this feeling to the sensations within your body that are causing worry,
Anxiety or fear or a result of anxiety,
Letting this feeling melt into this part of your body,
Meet it and remind it that you're here and it's okay,
Remind it that you're not stuck,
You have choice,
When you're ready gently bringing your awareness back to your breath,
To the smells available to you,
The textures in your skin,
The sounds around you and feeling the support of your entire body held by the earth,
Feeling yourself held unconditionally here just as you are and as you gently gently open your eyes,
Notice the first thing you see and then slowly let your gaze broaden to the space that you're in that's holding you,
Inviting yourself to be here with the beauty of this moment.
