Allow your senses to open to the environment and sounds around you.
The sensation of air on your skin.
The sensations where your body touches the surface that's supporting you.
Scan your body and release any unnecessary tension.
Relax and let go into being at ease throughout your entire body and mind.
Bring your attention to your body and welcome your inner resource.
Your felt sense of well-being,
Ease,
Security,
And feeling grounded.
Allow your attention to wander through your body.
Be aware of and welcome feelings that are present.
Perhaps the feeling of warmth.
Or coolness.
Heaviness or lightness.
Comfort or discomfort.
Feelings of tension.
And of being at ease.
Without changing anything.
Simply welcoming feelings that are present,
Just as they are.
Remember that you can always return to the safe haven of your inner resource whenever you feel the need to take a momentary time out to feel grounded,
Secure,
And at ease.
Locate and move between opposite feelings.
If you're sensing warmth,
Find coolness.
If heaviness,
Sense lightness.
If comfort,
Then discomfort.
If tension.
Then ease.
Without going into thinking.
Just experience the feeling that's currently present.
Then.
Come back to the original feeling.
Then feel its opposite again.
Moving back and forth between opposites at your own pace.
Then perceive both opposites at the same time.
Experience how perceiving opposites at the same time acts on your entire body and mind.
Not with the thinking mind.
Just sensing.
Just experiencing.
Now move between feeling your inner resource and experiencing opposites of feeling.
Feel your inner resource.
Than an opposite of feeling.
Then feel your inner resource.
Than the other opposite of feeling.
Move from one experience to the other.
And a resource.
Feeling.
And a resource.
Feeling.
Now experience everything simultaneously.
Your inner resource and both opposites of feeling.
Feel how this affects your body and your mind.
Now welcome an emotion that's present in your body.
Or recall a specific emotion that you'd like to work with in this moment.
If it's helpful,
Recall a memory that invites this emotion more fully into your body.
And if no emotion is present.
This,
Too,
Is your experience.
Everything just as it is Be with what's most calling your attention right now.
Whether an emotion,
A feeling,
Or another sensation.
Remember that you can always return to the safe haven of your inner resource whenever you feel the need to take a momentary time out.
To feel grounded,
Secure,
And at ease.
And if an emotion is present.
Where in your body do you feel it?
Are there thoughts or images that accompany this emotion?
Welcome your experience just as it is,
Without judging it.
Or trying to change it.
While sensing this emotion in your body.
Imagine a door opening and your emotion walking into your awareness.
What does your emotion look like?
What's its form?
Does it have a shape?
Or is it shapeless?
Is it an animal?
Plant.
Mineral.
Or person.
Welcome your experience just as it is.
However it is.
Invite it to stand or sit down at a comfortable distance from you and ask it What do you want?
What do you need?
What action are you asking that I take in the world?
With each question you ask,
Imagine yourself as the emotion speaking its answer back to you.
Take time now to ask these questions.
And hear their responses.
Now locate an opposite emotion and where you experience this opposite in your body.
If it's helpful.
Recall a memory that invites this opposite of emotion more fully into your body.
Then move back and forth between these opposites.
Experiencing first one.
Then it's opposite.
In your own rhythm.
Sense how each emotion affects your body.
And mine.
Then sense both emotions simultaneously.
Sense how this acts on your entire body and mind.
Now move between experiencing your inner resource and experiencing opposites of emotion.
And our resource.
Then first one emotion.
Then it's opposite.
Moving from one experience to the other.
Now experience everything at the same time.
Inner resource,
And both opposites of emotion.
Feel how this affects your body and mind.
When you're ready.
In your own rhythm and timing.
Gently open and close your eyes several times.
Bring your attention to your surroundings.
While sensing deep relaxation,
Ease,
Well-being,
And peace.
Throughout your entire body.
Affirm to yourself.
That as you go about your daily life talking.
Walking,
Eating,
Working,
Playing,
And even sleeping.
Sensations of deep relaxation and well-being are accompanying you in every moment.
At your leisure and when you're ready.
Come fully back to your eyes open state of wakefulness.
Be grateful for taking this time for yourself,
For health,
Healing.
And your practice of Iris.
When you're ready.
Take time to reflect about what you've just experienced.
Note actions that you wish to carry out in your life.
Reflect on them as intentions that support your heartfelt mission.
