Welcome.
Before we settle,
Take a moment to notice if there's any restlessness,
Tension,
Or excess energy in your body.
You might feel it in your hands,
Your arms,
Or your shoulders.
If it feels supportive,
Gently shake your hands as if licking water from your fingertips.
Let the movement be easy and natural.
Traveling only as far as it wants to.
When you're ready,
Let the movement come to a stop.
Take one soft puff of air out through your lips.
Then pause and notice what it feels like to be still again.
Now bring your attention to the space around you.
Let your eyes gently look in front of you,
Then to one side,
Then the other,
And behind you if that feels comfortable.
Notice what you see that feels familiar,
Steady,
Or neutral.
There's no need to search.
Just let your eyes land where they want to.
Allow your attention to include sounds in the room.
Perhaps something consistent or predictable.
Let these sensory details help orient you to where you are right now.
Gradually bring your awareness closer to your body.
Notice how you're being held in this moment.
By the chair,
The floor,
Or whatever is supporting you.
You might notice areas of tension,
Areas that are neutral,
Or areas that feel pleasant.
There's nothing to change.
Simply welcoming your experience as it is.
If it feels comforting,
Place a hand over your heart space or anywhere that feels supportive.
Notice the warmth of your hand,
The contact with your body.
Perhaps you feel the gentle movement of your breath,
Or the steady rhythm beneath your hand.
Let this touch be a quiet reminder of connection.
As you rest here,
Notice what offers even a small sense of ease,
Steadiness,
Or grounding right now.
It might be the contact beneath you,
A sound in the room,
Or the simple fact that you are here and present.
Take one slow,
Intentional breath in.
And as you breathe out,
Allow yourself to notice that you are in the here and now.
This moment is allowed to be just as it is.
Before you move on with your day,
Pause briefly and let your body register what feels settled,
Connected,
Or okay enough.
You can carry the sense of presence with you as you continue.
