You can do this practice however suits you best whether that's sitting or lying down inside or outside but just find yourself somewhere you're not going to be disturbed for a few minutes and if you're comfortable doing so you can just begin to close down your eyes.
Just take a moment to begin with the drifting knowledge that you are here,
To acknowledge that you've taken this time out,
You've paused in your morning.
So starting from that place of appreciation and gratitude for yourself and just begin to turn your attention for a moment inwards and simply check in with how you're feeling this morning,
What's true for you this morning and see for a moment if you can just be with that.
There's often that urgency or that motivation to fix whatever we're experiencing but here just see if you can bring a sense of softness and acceptance to it in this moment and a lovely way to begin to do that is just to start to focus on your breath and your breathing.
So noticing now that air as it flows in and it flows out of your body,
Perhaps noticing as you settle here for a few minutes that your breath can begin to be a little longer and a little slower and by focusing our breath in this way,
In this long slow way with really easeful exhales,
You're starting your day by communicating directly to your nervous system that you are safe in this moment,
That you have time,
You have space and remember as you do this that your value today and in life is not based on how much you do or how quickly you do it.
Your value is based on the person you are and how you're able to navigate through whatever the day brings with as much ease and self-compassion as you can.
So as you started to tune in now to your body,
To your breath,
To how you and your nervous system feels this morning,
I'm just going to encourage you to ask yourself two questions.
The first question is what do I need today?
Not what anyone else thinks you should need but what do I need?
What does my nervous system need today?
See what intuitively comes to mind and as you absorb that just ask another question which is how can I meet that need today?
However small that is,
How can I give that to myself?
And again just reflect on what comes through for you and then to finish this I just want you to allow your mind to wander to the rest of your day and really think about what you've just explored and begin to visualize how you're gonna flow through your day today in a way that you can really stay tuned with what you and your body is calling for needs and that sense of being empowered to give yourself that full of self-compassion and courage to honor your needs.
So see yourself flowing through your day now with those intentions at the heart,
Noticing how that feels to do that,
Maybe noticing what's different about your day from this centered place and knowing that however your day does pan out that you always have those two questions to fall back on,
To check in with yourself,
To check in with your nervous system and to give yourself lots of self-compassion.
I'm gonna bring this to a close now of course if you're enjoying it and you'd like to stay longer please feel free to do that but if you're ready to close you can just take a few long slow deep breaths to finish,
In through the nose and out through the mouth and on the final breath you can open your eyes and come back to the place that you're in.
So again well done for taking this time out,
Give yourself credit for that and for practicing and I hope it's left you in a centered,
More easeful,
More connected place with yourself to start your day from.
I hope you all have a wonderful day and I will really look forward to speaking to you soon.
Take care.
