This is a practice to be here now.
Begin by noticing,
Witnessing,
Observing,
Admiring,
Tuning into your being,
Your physical body,
Without judgment,
Noticing how your body is feeling.
Right here,
Right now.
You might go from your head to your toes,
Or you might just zoom in on if you have any points of soreness or tension in the body.
Noticing your breath,
Without trying to change it.
How is it showing up in the space?
Shallow,
Deep,
Fast,
Slow.
Just noticing.
Observing the physical body.
Maybe you feel your heart beating.
Maybe you feel a pulse through your body.
Maybe all you can focus on is the thoughts that won't quit.
Trust that you can come back to those thoughts.
Let them go as best you can.
And don't be hard on yourself if your mind is running and ruminating with thoughts.
Just do your best to ask them to step aside and focus in on your body and your breath.
Begin to intentionally deepen your breath,
If it's available for you to inhale through your nose and exhale through your nose.
Taking a deep breath,
Holding it at the top before exhaling fully and completely,
Releasing anticipation or expectations of how this practice will go or what you'll get out of it.
If you feel called,
You can close your eyes,
If they're not already closed.
Deepening your breath,
Taking a deep inhale,
Holding at the top before exhaling fully and completely,
Doing your best to have a longer exhale than your inhale.
It might feel good to place a hand over your heart and one hand over your stomach as you're breathing.
Feeling your chest and your stomach rise with the inhale.
And feeling them fall with every exhale.
Bring your awareness into your mind,
Into your emotional body,
Your mental and emotional awareness.
How are you feeling right here,
Right now?
Are you relaxed?
Are you emotionally exhausted?
Are you grieving?
Are you happy?
Are you joyous?
Are you grateful?
Whatever feelings and words are coming up for you or whatever sensations are coming up,
Allow them to be here.
Honor them without trying to change it.
How are your mind and your emotions feeling?
And what do they need?
What do you need for your emotional and mental body?
Bringing your awareness into your spirit,
Your soul,
The essence and energy around your auric field.
How is your spirit feeling?
And what does your spirit need right here,
Right now?
Maybe it's intentional protection of your energy,
Bringing in a shield of light,
A bubble,
Or a shower.
Maybe it's to continue grounding and breathing.
Maybe it's to shine your light even brighter.
Or maybe you don't know what you need.
That's okay too.
Coming back into your body and how it's feeling now,
And asking your physical body,
What is it do you need?
Maybe it's food,
Maybe it's water,
Maybe it's to dance or to stretch.
Maybe it's to rest.
Maybe it's a hug.
Whatever is coming through or maybe nothing is coming through,
Be open to it.
Moving into your heart space,
Feeling your heart beating,
Having a moment of gratitude for just taking a few minutes out of your day to be here now,
Connecting with your mind,
Your body,
And your spirit.
To be present,
To honor your needs,
And to relinquish control and anticipation of what is to come.
Having a moment of gratitude for your beating heart,
For your breath,
For your working organs,
And for all your senses.
Seeing,
Feeling,
Smelling,
Tasting,
Hearing,
Laughing,
Sensing,
Connecting.
Having a moment of gratitude for each of these gifts.
When you're ready,
Gently adding soft movement,
Blinking open your eyes with a smile,
Knowing that you can come back to this practice at any time,
As many times as you feel called to throughout the day.
Thank you for being here now.
