Find your way into stillness,
However your body wants to be right now.
Let yourself land here,
Breathing in,
Breathing out.
As you settle into this space,
Gently close or lower your eyes.
Bring your awareness to the places where your body touches something solid.
Your feet on the floor,
Your sitz bones on the chair or the floor,
Your back against a surface.
Feel that support beneath you,
The earth holding you up.
Even if you're 15,
20 stories up in the air,
Earth is holding you up.
Breathe into those points of contact.
Let them remind you,
You are held.
Notice where in your body you feel off balance.
Maybe it's a tightness in your chest,
A flutter in your belly,
A weight on your shoulders.
Breathe into that place and notice where do you feel steady,
Even just a little bit.
Maybe your feet or your heart or your breath coming and going on its own.
Both are here,
Off balance and steady,
Both at once.
Breathe and acknowledge them both.
Scan your body from the top of your head down to your toes.
What are you holding tight,
Clenching,
Bracing against whatever is shifting?
Your jaw,
Your shoulders,
Your belly,
Your hands.
The soles of your feet.
What if you could soften them,
Just a little?
Breathe into those places.
Let them know,
It's okay to release,
Just for now.
Imagine two spaces in your body,
One that feels open and expansive.
Maybe your chest or your heart or the space around you.
And one that feels completely protected,
Closed in with boundaries.
Maybe it's your belly or your spine or the ground beneath you.
Now breathe into that open space and feel what that is like.
And breathe into the protected space.
How does that feel different?
Move between the open,
Protected,
Open,
Protected.
Notice them both and breathe.
Can you bring them into a more relaxed state?
A more balanced state with each other?
Maybe using your breath or your hands.
Place one hand on your heart and one on your belly.
Feel your heartbeat.
Feel your breath moving in and out.
One hand,
Another hand.
One truth,
Another truth.
Both here,
Both real,
Both breathing as you breathe.
Notice what you feel in each place with each breath.
Without trying to find it,
Notice if there's a place in your body that feels grounded and centered.
It could be your heart,
Your belly,
The base of your spine,
Your breath,
Or anywhere else.
Rest your awareness there and notice how that feels.
Breathe into that space.
And with your attention on that space,
Imagine that you are a tree in the wind.
You sway,
You bend,
You move,
And the roots in that center place hold.
Move your body.
Feel that in your body,
Swaying and rooted in that centered space.
Breathe into that and hold onto this feeling,
Rooted and moving.
Place both hands wherever you would like to rest them.
Breathe in and breathe out.
Let your body soften.
Allow your body to rest.
Take a deep breath in and let it out.
Start to wiggle your fingers,
Your toes,
Roll your shoulders,
Gently move your neck.
When you're ready,
Bring your awareness back to the room.
Notice how you feel now.
Are you more rooted,
More adaptable to change,
More grounded,
Steadier?
Breathe that new awareness into yourself.
And when you're ready,
Open your eyes.
