You can start by settling into your body.
Find a comfortable way to sit,
Grounded with your feet on the floor,
Your hands resting gently in your lap or at your sides.
Your back straight,
Your spine aligned.
You can move your head from side to side a few times and then coming to rest aligned with the rest of your body.
You can close your eyes if you feel comfortable doing so.
Can start with a few full cleansing breaths,
Feeling your chest rising with the in-breath,
Returning with the out-breath.
Few rounds of full,
Deep cleansing breaths.
With one last full,
Deep breath,
You can hold the breath at the top of the in-breath.
Feel the contraction inside the chest for a moment,
Then relaxing and releasing,
Letting the breath be natural and even.
Beginning at the top of the head,
You can feel into your brow.
You can sense how it is feeling right now,
Whether it's slightly furrowed.
And if so,
Relax the muscles across the brow so the brow feels smooth.
Move down to the muscles around the eyes.
Can sense into them,
Recognizing any tightness there.
You might try scrunching up the eyes for a moment and then releasing,
Feeling the relaxation spread across the face.
Moving down the face to your mouth,
Feeling into the jaw,
Releasing any tension in the jaw.
Relaxing around the lips for any tension there and gently releasing and relaxing.
Moving down your neck and your shoulders where we often hold so much tension and just allow the muscles to relax and release,
Smoothing out the shoulders.
Sense down the arms,
Conscious of the clothing resting against your skin.
Moving down to the hands,
Becoming aware of all the sensations there,
The warmth,
The energy,
The tingling.
Aware of the sensations there,
Often there's tension,
A sense of guardedness or armoring of the body,
Simply allow the muscles to open,
Relax and release.
And if you're having trouble relaxing down the abdomen,
You might allow a few slow cleansing breaths to gently sweep through the area,
Releasing any tension you still hold there.
Just moving down to feel your hips and your weight resting in the chair.
You might sense into the contact points between your body and the chair.
Now allow the awareness to move gently down your legs,
Arriving at your feet,
Feel into the ball of your foot,
Then out to your toes.
Feel the weight of your feet resting on the floor,
Sensing your socks and your shoes.
Now take a moment to allow the awareness to sweep gently up and down through the body a few times,
Feeling the space inside the body as open and clear as the awareness passes through.
Just sweep gently through the body.
And if you find any areas of obvious tension that remain,
Just allow the tension to relax and release.
You feel energy or aliveness in the body,
Just allow it to gently grow and expand.
Sense into this full body awareness.
Simply fully alive,
Sense doors completely open and aliveness everywhere.
You can just rest here for a moment.
Fully present,
Fully awake.
Slowly creature out of space.
Gently welcome it back.
Return to whatever part of the body feels most alive to you.
Returning again and again.
To the sensations in the body.
The aliveness.
Now take a few more full deep breaths.
Be aware of your breathing in and breathing out.
Now slow down the breath.
Smooth out the breath.
And just feel into the quiet.
And now in your own time you can come gently back.
When you're ready you can open your eyes.
You can welcome all of the colors,
The shapes,
The light.
And take some of this groundedness into the rest of your day.
