Take a moment to arrive,
Gently shift from doing to being,
Noticing that you are here.
You might invite your eyes to close or your gaze to soften,
If that feels comfortable for you.
You can pause,
Adjust,
Or shift at any time.
Find a position where your body feels supported,
Sitting or lying down,
And allow yourself to settle into that support.
Sense the physical space around you,
The temperature of the room,
The sounds nearby,
And the steadiness of the surface beneath you.
Bring your attention to the places where your body meets what's holding you,
And allow your weight to be received.
There's no need to hold yourself upright,
Yield to the support beneath you,
And quietly remind yourself,
In this moment,
I am supported.
Take a soft breath in and an easy breath out.
Begin to notice the natural three-dimensional movement of your breath,
The front,
The sides,
And the back of your torso,
Gently expanding and releasing.
Let this rhythm orient you to the present moment,
To what feels safe enough right now.
When you feel ready,
Gently bring to mind an activity or movement your body has learned to approach with care.
This might be walking,
Biking,
Driving,
Or another everyday activity.
We're only inviting the lightest impression of it.
First,
Notice the environment where this activity usually takes place.
Is the light bright or dim?
Are you indoors or outdoors?
Are others nearby or are you alone?
Simply notice the basic qualities of the space without adding meaning or interpretation.
Next,
Notice the activity itself.
Imagine watching a brief scene unfold,
As if you are observing from a comfortable distance.
See yourself there,
Noticing the way you move,
Perhaps steady and quiet or more active and engaged.
Simply noticing.
Take in the colors,
The light,
And the overall feel of that moment.
You are simply witnessing with curiosity.
Remember that you are in control of this image.
You can let it slow,
Soften,
Pause,
Or gently fade at any time.
As you witness the scene,
Begin to attune to your body as well.
Allow awareness of both the image and your physical sensations at the same time.
You might notice a subtle ripple,
A vibration,
A change in temperature,
A shift in pressure,
Or perhaps very little at all.
Notice where sensations are and also notice if they change,
Fade,
Or move in any way.
There's no need to make anything happen.
Just tracking what's here,
Moment by moment,
With curiosity.
Now,
Slowly and gently,
Guide your attention back to your physical body.
Simply notice what's present right now.
Sometimes evening imagining an activity leaves a faint physical echo.
See if anything feels different than before,
Even in small ways,
Or if things feel mostly the same.
Both are just information.
Without resisting or engaging with sensation,
Return to your anchors.
Notice your back being supported.
Notice your legs or feet resting.
Notice the steady flowing movement of your breath.
As you rest here,
Check again if there are any shifts,
New sensations,
Or changes in intensity,
Or perhaps a sense of settling or quiet.
If it feels supportive,
Take a slow breath in and a longer,
Unhurried breath out through your mouth,
Allowing a soft,
Continuous hum to emerge.
Let the vibration move through your chest and throat,
Spreading gently without effort.
After the hum,
Allow your breath to return on its own.
Quietly,
You might repeat to yourself,
I am grounded here,
Safely noticing.
When you're ready,
Allow the image to fade completely.
Bring your attention fully back to your body and its foundation of support.
Notice areas of comfort,
Neutrality,
Or ease,
However subtle.
Perhaps there's warmth,
Heaviness,
Spaciousness,
Or quiet.
Spend a moment letting these sensations be present.
You might notice something has shifted,
Or you might simply notice that you are here.
Both are enough.
Each return to support helps your body remember its capacity to settle.
Broaden awareness to include your whole body.
Sense yourself as a whole,
Supported,
Present,
And connected.
Take a slow breath in and a long,
Easy breath out.
Gently wiggle your fingers and toes.
When you're ready,
Allow your eyes to open if they were closed,
Bringing this grounded awareness with you into whatever comes next.
Thank you for joining me.
