When we are in a state of overwhelm,
It is often helpful to come back to the senses,
To feel the aliveness in our body.
Sit up tall,
And notice your tailbone grounding into the earth or a chair.
Let yourself sink in a bit.
If you are sensing any tension in your neck or shoulders,
Roll them down your back and away from your ears.
Come into stillness and close your eyes.
Let them gently rest and fall back into your sockets.
Take a deep breath in and let it out.
Do that again.
Take a deep breath in and let it out.
And again.
Try it one more time.
And this time,
When you let out the breath,
Stick out your tongue and let out a soft sigh.
Close your mouth and again see if you can soften areas of tension.
Notice any smells in the room.
Be curious as to the sensation of the air.
The taste in your mouth.
The feeling of the clothes on your body.
Now begin to draw your attention at your feet.
Notice any sensations you may be feeling on the bottom of your feet.
Your toes.
The top of the feet.
You may even notice a tingling sensation.
Take a deep breath in and send energy down into the feet.
And move your attention to your ankles,
Shins,
And calf muscles.
Take stock of any feeling there.
Again draw in a breath and send the breath down the body into the ankles,
Shins,
And calf muscles.
Then bring attention to the knees and the part of the legs directly above them,
Both the front and the back side.
Head into the legs.
Move up to the area of your buttocks,
Hips,
And pelvis.
And notice any sensations in this area.
And rather than label the sensations as pleasant or unpleasant,
Good or bad,
Or even overwhelming,
Just notice their quality.
Draw in a deep breath and send energy into this area.
Now to the navel,
Solar plexus,
And lower back.
Soften.
Let go.
Allowing sensation to rise and to fall away.
And use the power of the breath to manipulate the energy.
Breathing in and sending energy down.
Then to the area of the middle back and heart.
Simply breathe into this space.
Then draw the attention to the shoulders,
Down the arms,
Wrists,
And fingers,
All the way to the palm of the hands that may also tingle.
Let the breath lead you to the sensations.
And the area of the neck and the throat,
Soften and let go.
To the face,
Between the eyebrows,
And all the way to the crown of the head.
Relax,
Soften,
Breathe.
And then send energy all the way back down to the base of the spine.
Inhale to the crown of the head and exhale to the root several times.
Inhale to the crown of the head.
Exhale to the root.
Inhale to the crown.
Exhale to the root.
Inhale to the crown.
Exhale to the root.
You will continue this on your own.
Inhale to the root.
Exhale to the root.
Exhale to the root.
Exhale to the root.
Exhale to the root.
Exhale to the root.
If a list of plans,
Ideas,
Worries,
Or thoughts arise,
Just come back to the visualization of inhaling to the crown.
Exhale to the root.
Exhale to the root.
Exhale to the root.
Exhale to the root.
And let go of visualization.
For just a moment,
Allow yourself the grace of nothingness.
Hopeful to be.
You you you you And then connect with your body once again Scanning from the crown of the head down the bodies very slowly all the way to your feet you you you you you and when you're ready open your eyes
