Welcome my friend.
Thank you for being here in this moment with yourself.
Maybe your mind has been full today,
Filled with to-do lists,
Worries,
Thoughts that loop and spin.
That's okay.
You don't need to change anything right now.
You don't need to fix anything.
You have already done something loving by arriving.
Let this be a space where nothing is expected of you.
Just take a breath in and out and let yourself soften even just a little.
Begin by noticing your breath.
Not changing it.
Not managing it.
Just feeling it arrives and leaves.
Maybe it in turns through your nose.
Maybe you feel it in your chest or your belly.
Whatever it touches,
Let your attention land there for a while.
Let the breath be like a kind friend showing you the way back home.
And when thoughts arise,
Because they will,
Notice them gently and then return again to your body,
To your breath.
Again and again.
This is the practice.
Now from this gentle focus on the breath,
Imagine that your awareness is growing.
Growing bigger and wider,
Feeling all of your body.
Let your breath bring you into contact with your body.
Where do you feel it most?
We'll now begin to slowly and gently notice your body.
Start with your head,
Your forehead.
As you exhale,
Imagine the air softening this area.
Let your forehead relaxed.
Now your eyes.
Soften them with the breath.
Relax your jaw.
Now your neck.
As you breathe out,
Send the breath to this part and relaxed.
Your shoulders,
Are they holding anything tight?
Breathe into them.
Let them drop.
Move to your arms and hands.
Feel the breath relaxing your fingers.
Now bring attention to your chest.
Let the breath gently expand and soften this space.
Your belly.
Let it rise and fall.
Relax with the rhythm.
Your back and pelvis.
Let this area soften with every breath.
Now your legs,
Your knees and down into your feet.
Soften as the breath moves through.
How do you feel now?
Now imagine your feeling now.
This feeling transforming into a soft round ball of light.
It's a fluffy,
Warm,
Comforting color like a radiate sphere that glows gently.
Move this ball of light at the top of your head.
And now we are going to slowly move it downward through your body.
As the light touches each part of your body,
Observe how it feels and allow it to relax you.
Now the light flows through your forehead,
Eyes,
Jaw,
Neck,
Shoulders,
Chest,
Belly and pelvis.
Down through your thighs and feet.
Finally,
The light moves through the soles of your feet,
Connecting you to the earth.
Feel the grounding and the sense of arrival.
Now I invite you to speak to yourself like someone you love.
How will you speak to a dear friend who is feeling overwhelmed or unsure?
Could you offer that same tone to yourself now?
Maybe it's a sentence you need to hear like,
I see you.
I'm here with you.
Or simply,
It's okay.
Let this be a moment of tenderness.
Let your breath carry these words through your body.
Let them land in your heart.
As we come to the close of this practice,
Remember the feeling you feel now after getting in touch with your body.
Maybe you have a word to describe how you feel now.
A word that feels like kindness,
Softness,
Gentleness,
Joyfulness,
Or perhaps just a color or a sensation you feel from your body.
Carry this feeling into the rest of your day.
And remember,
You can always return to yourself,
To the breath,
To the body.
You're enough when you are here,
Back home in your body.
Thank you,
My friend,
For practicing with me.
I wish you a gentle,
Beautiful day.
When you're ready,
Gently open your eyes and step softly into your next moment.
