Take a moment to arrive,
Find a comfortable position of your choice,
Seated or lying down,
Allowing your body to feel supported and held.
Allow the hands to rest naturally,
And gently closing the eyes or lowering the gaze.
We will begin with a slow breath in through the nose,
And a long steady breath out through the mouth.
Again,
Breathe in,
Breathe out.
Allow your breath to settle into this rhythm,
Unforced,
Natural.
Feel the surface beneath you,
Noticing the weight of your body being held.
I know you may be busy,
And there may be a million things to do,
But right now you are here,
With your body,
With your mind.
I invite you to bring the awareness inwards,
Into the body,
Into any sensations or feelings that you feel.
Notice where you may be holding onto tension.
Maybe it's the shoulders,
The jaw,
The hips,
The upper back.
Wherever it is,
With each exhale,
Invite softening.
Allow the tension to slowly melt away,
Settling into the space.
Now bring to mind an intention,
Something you wish to invite into your life,
However small,
However big,
Not from a place of lack,
But from a sense of curiosity and openness.
Maybe it's a feeling,
An image,
A word,
Or simply a sense of direction,
A goal,
A destination,
A feeling.
Whatever it is,
Allow it to be here,
Lightly held in your awareness.
Notice how the body feels,
Notice how the body responds as you hold this attention in your mind.
Is there warmth,
Expansion,
Maybe a gentle energy?
Now imagine yourself in a future moment where this intention has naturally unfolded.
See yourself in this moment.
Notice,
Notice where you are,
Notice what's happening,
What surrounds you,
The atmosphere,
The light,
The space,
The sounds.
Now turn your attention to yourself in this moment.
Notice your posture,
Your breath,
Your presence.
How does it feel to be living in alignment with this intention?
Notice,
Just notice.
Take another slow breath in,
And as you exhale,
Imagine releasing any sense of urgency or pressure or frustration.
There's no need to chase.
Bring the awareness back to your breath.
Feel the inhale and the exhale.
Notice the weight of your body.
Notice if you're still holding on to any sense of tension in the body,
And allow yourself to fully release.
Finding presence,
Finding stillness,
Finding silence.
The next few moments are for you,
For you and your intention to unfold.
When you're ready,
Gently wiggle your fingers and toes.
If your eyes were closed,
Slowly open them.
Coming back into the space,
Taking the time you need.
Embodying this sense of freedom,
Calmness,
And gentleness as you move through your day.
