So,
Taking a moment to find a position that feels supportive for your body,
That could be lying down or resting in a chair or other seated position,
Any way that allows you to feel held.
And you might grab a blanket or shift your hips,
Soften the shoulders,
Just letting there be a sense that what you're doing is enough,
Even if things don't feel fully comfortable.
And there's no need to put pressure on yourself to feel completely still.
Your body can move and should move if it needs to make any little movements or adjustments.
And only if it feels okay,
Maybe letting the eyes close or softening your gaze or keeping the eyes open.
Just arriving here in this moment,
Just as you are.
And at the beginning of this practice,
We can invite a sankalpa.
That's a quiet inner intention.
It's not something that you need to force.
It's something that feels supportive,
Something that feels possible in the most gentle way.
And you could choose something like,
I'm safe enough in this moment.
My body can soften.
I can move at my own pace.
I'm allowed to feel and rest.
Or you could choose your own words.
They just need to be simple and stated in the present tense.
And silently repeating it to yourself.
And just letting these words land without needing to believe in them fully.
And you might notice sensations in the body.
It could be restlessness,
Tightness,
A sense of buzzing or unease.
Nothing's gone wrong.
Your body just may be holding on to some sort of activation.
That's trying to protect you and keep you safe.
And in this practice,
We're not going to try to get rid of sensation.
We're gently learning how to be with it in a way that feels more supported.
And you always have choice.
If anything feels too much,
You can shift,
Move around,
Open your eyes.
Or just return to something neutral.
And begin to notice your breath just as it is.
No need to change it.
Maybe feeling the breath in the belly,
Or the chest,
Or the nostrils.
Or if the breath feels like too much,
You might instead notice points of contact.
It could be where your body meets the floor.
Or the surface beneath it.
It could be the weight of your legs,
Your back,
Your arms.
And just letting your attention rest here.
And if it helps,
Just simply repeating this,
I am here.
Here I am.
Now instead of moving through the whole body,
We're going to begin with a place that feels neutral or okay.
It might be the hands.
It could be the feet,
The forehead.
Something that feels steady or less intense.
And letting your attention rest there.
Noticing any sensations.
Is there warmth?
Coolness?
Pressure?
Nothing at all?
And you can let this place be an anchor.
And now if it feels okay,
You might begin to notice a place in the body where anxiety is more present.
It could be a tightness in the chest.
Fluttering in the belly.
Tension in the shoulders.
And only going there briefly,
Just a few moments.
Not diving in,
Just touching the edge.
And then gently returning to your anchor.
The place that feels more neutral or steadier.
And then back to the place that feels a little bit more anxious.
And back to the anchor.
Just back and forth like this in your own time.
Touching into activation and then returning to steadiness.
It's like a slow rhythm.
You're not stuck in one place.
Your attention can move.
And you might begin to notice even small shifts or moments of settling.
Back and forth.
And now maybe gently exploring opposites in the body.
First noticing activation.
It can feel like energy,
Movement,
Tightness,
Alertness.
Just sensing that without needing it to go away.
And now shifting towards ease.
Maybe imagining or remembering the feel of softness.
Warmth.
Support.
Resting there.
Moving gently between the two.
Activation and ease.
Not forcing either.
Just noticing you can touch both.
And perhaps allowing a little more time.
Especially with ease.
The next imagine a candle and a little flame in a quiet room.
And at first the flame flickers.
Moving quickly,
Responding to every small current.
This flickering is like an anxious nervous system.
Alert and responsive.
Just watching without needing to change it.
And slowly the air in the room begins to settle.
The flame still moves.
But less sharply.
Less urgently.
It becomes steadier.
And more grounded.
It's not perfectly still,
But it's no longer pulling you in every direction.
And you don't have to make this happen.
Just notice what it's like to witness that shift.
And perhaps sensing something similar within your own body.
The next starting to rest your awareness.
Letting go of all effort.
With no need to focus anywhere in particular.
The sensations may still move.
They may shift and come and go.
And there can be space around them.
Nothing to fix.
Nothing to override.
Just resting here.
And now returning to your sankalpa,
Your intention.
Repeating it to yourself.
Letting it land again.
And beginning to deepen the breath just a little.
Or feeling the sensations in the body.
Noticing the surface beneath you.
Gently inviting movement.
Into your fingers,
Your toes.
Maybe a stretch.
Taking your time.
And also noticing if anything feels even slightly different.
Maybe not calm,
But just a little more supported.
And if you had your eyes closed,
Maybe slowly opening the eyes.
And bringing this sense of choice and gentle awareness with you throughout the rest of your day.
And if anything at all during this practice felt unsettling,
Please do something that feels grounding for you.
And I'd like to thank you for taking time to take care of yourself today.
Namaste.
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