To get started,
I invite you to begin some gentle breaths,
Not forcing any cadence or rhythm of breathing that doesn't feel good right now or natural.
Not trying to breathe how you think you should do deep meditative breathing.
Simply inhaling and exhaling,
Noticing how your body might want to breathe right now.
And however you might be sitting,
Laying down,
Or standing,
I invite you to press the soles of your feet into the ground or furniture beneath you,
Gently placing your hands on the top of your feet,
And noticing how it feels to apply a little more or a little less pressure,
Wiggling your toes,
And seeing in addition to feeling that your feet are there,
They're a part of you.
Even being curious to see what it might be like to imagine breathing all the way into your feet,
Into the tips of your toes.
Then gently and slowly at whatever pace works for you,
Moving your hands up to your ankles,
Calves,
And knees,
Pausing the audio at any time if you'd like to spend more time moving through this audio.
Just taking a moment to be present with all these little pieces and strands of your being.
Feeling with the palms of your hands and seeing with your eyes that you are embodied.
You are whole.
You are here.
Inviting some more gentle breaths in,
Placing your hands on the tops and sides of your legs,
Hips,
Abdomen,
Lower back.
Breathing into the depths of your gut,
Maybe even wiggling around and pressing your legs into the ground or furniture,
Moving your hands across your belly,
Wrapping your hands around your arms,
Shoulders,
Chest,
Feeling the rise and fall of your breath with each inhale and exhale.
Placing your hands over your ears,
Your jaw,
Your head,
Your face.
And finally,
Placing your palms together,
Inviting the deepest breath that you've taken all day.
And then letting your hands naturally fall into a position that feels comfortable,
Safe,
Natural.
And letting your whole body sink into the ground or furniture that you are resting on or against.
Just noticing what it's like to be here,
To feel your whole body together,
Present.
And with a nice big inhale and exhale,
Transitioning from here into the rest of your day.
