Coming to a seated position.
You can be sitting on the ground.
You might be sitting on a cushion.
Or maybe in a chair.
Give yourself a moment to find a comfortable seated position here.
And then wiggle around just a little bit and notice the connection between your body and whatever you're sitting on.
And then root down into your sitting bones.
Feel yourself grow a little bit taller.
Allow your shoulders to soften.
And then take a deep breath in through your nose.
And exhale out through your mouth.
Again,
Take another nice deep breath in.
And exhale.
And one more time,
Inhale through your nose.
Exhale through your mouth.
And as you reach the bottom of this last exhalation,
Feel yourself landing here.
In your body.
Allow your breath to return to its natural rhythm.
And bring awareness to your spine.
And the internal support structures of your body.
So notice what's holding you.
As you sit Allow the muscles to hug in along your spine.
Growing you even just a little bit taller.
Lifting up through the crown of your head.
Soften your shoulders a little bit.
Allow a wave of relaxation.
To flow over your body starting at the crown of your head.
Feeling it flow down over the back of your head,
Over your forehead.
Your eyes,
Your nose,
Your cheeks,
Your jaw.
Allow that wave of relaxation to flow down over your neck.
Over your shoulders,
Softening your shoulders even more.
Let that wave of relaxation flow down over your arms now,
Relaxing your arms,
Softening.
All the way down to your hands.
Feel your chest soften.
Your belly.
Your low back.
Let that wave of relaxation flow through your pelvis.
Down through your legs.
All the way to your feet.
Feel your whole body softening.
And then soften a little bit more.
And then let your body soften even more.
Can you allow for one more layer of softness to flow through your whole body?
Noticing once again the support.
Of your spine.
And everything else soft.
And relaxing.
Bringing your awareness to your breath.
There's no need to change your breath too much.
Just notice it flowing in and out.
Notice the sensation of the air as it flows in through your nostrils.
Notice the sensation of the air as it flows out through your nostrils.
Notice with every inhalation and expansion through your chest.
Your side ribs and your back.
Notice as you exhale softening through your chest.
Your side ribs and your back.
Notice as you inhale an expansion lid.
Flows through your entire body as if each cell was expanding as you inhale.
And then notice as you breathe out,
A softening through your entire body as though each cell was softening as you exhale.
Feel your whole body expanding.
And softening with each breath.
Bring your awareness to the energy.
Inside your body and notice if you can feel Any kind of energy,
It might be a tingling sensation.
A buzzy sensation.
Focus your attention on the energy within you.
Feel your whole body.
Energized,
Buzzing,
Alive,
Vibrant.
And then bring your awareness to.
.
.
The place where your body ends.
And the world around you begins.
So notice the edges of your body.
And feel that sensation of energy.
At the edges of your body.
And allow that sensation to.
.
.
Blur the boundary.
Of where you end and the world around you begins and notice how you can expand now your awareness beyond your body.
And into the space around you.
And notice that the energy inside your body and the energy in the space around your body.
Can feel the same.
Continue to feel out beyond your body,
Just noticing.
How that feels.
Noticing.
Be.
Way that what is within you and what is outside of you is not that different.
Feel into the space around you.
Stay here.
Continue to feel.
If you get distracted,
Simply bring your awareness back to your breath.
Notice the expansion and softening with each breath.
Then begin to notice the energy in your body.
The energy at the edge of your body and then the energy in the space around your body expanding your awareness.
Bring awareness to your breath again.
Begin to deepen your breath.
And notice the boundaries of your body again.
Feeling now.
The space where you end and whatever is around you begins.
And then if you would like,
You can just very gently touch your skin.
Come back into your body.
Continue to deepen your breath.
Take your time here.
There's no rush And whenever you feel ready,
You can gently open your eyes.
And continue on with your day.
