Thinking about your position,
A nice straight back,
Allowing the breath to flow in and out,
But not holding your spine in any false or forced way,
Allowing your shoulders to fall away from your ears,
Both feet on the ground to give you a sense of balance,
Stability,
And that sense of connection with the ground,
Placing your hands where they feel most comfortable today,
Resting in your lap or on your legs,
Palms up or palms down,
And knowing at any time if you need to change your position,
Move your hands,
Anything at all,
Just do so,
And now as you start to settle,
Allow your chin to drop towards your chest,
Allow your gaze to lower,
Or if you feel comfortable to do so,
You might like to close your eyes,
And taking a few deep breaths in through your nose,
And gently sigh it out through your mouth,
Sigh it out through your mouth,
Settling to both your mind and body that you're taking this space,
Making this time for you,
Breathing in through your nose,
Sighing it out through your mouth,
Letting go of anything that's been on your mind,
Anything that's been happening today,
Just let it all go on that out breath,
Allowing your breath to return to its normal,
Natural rhythm,
Whatever that is right now,
And as you start to relax,
Gently bringing your awareness to what you notice behind your closed eyes,
What can you see right now?
Noticing any colors,
Maybe there's one color or maybe there's several,
And noticing if there's any movement,
Any shapes,
Just observing this unique vision that you have right now,
And gently bringing yourself to anything you can hear,
Maybe sounds close by,
In your room,
In your body,
Maybe you can hear sounds further away in the building,
Or much further away outside,
Maybe even naming the sounds that you can hear,
Traffic,
Voices,
Birds,
Dogs barking,
Anything at all,
Allowing your hearing to stretch itself,
And really reach out and observe what you can hear,
And noticing anything you might be able to smell,
Fragrances in the room,
Maybe something you're wearing,
Maybe something drifting in from outside,
What can you smell?
Or maybe there's nothing,
And that's completely fine,
Bringing your awareness to anything you might be able to taste,
Something you've had to eat or drink,
Some lingering flavor,
Salty,
Sweet,
Or maybe you just notice moisture or dryness,
Or maybe you just notice moisture or dryness,
Just observing,
And bringing your awareness to anything you can feel,
Sensations against your skin,
Sensations within your body,
Noticing what your body is in contact with,
Your feet on the floor,
Your hands,
Your body where it connects with the sky,
The chair,
All these points of connection,
Maybe you can feel the air on your skin,
Or your clothes,
Maybe there are sensations within your body,
Just gently scanning through and noticing what's there,
And gently bringing your awareness back to that connection between your feet and the ground,
This sense of grounding with the earth,
And grounding through your senses,
Noticing what you can see,
What you can hear,
What you can smell,
What you can taste,
And what you can feel.
Allowing this connection with your senses to fully ground you in this moment,
This awareness of all your senses in this moment,
And gently notice your breath,
If you can feel it,
And gently notice your breath,
Exactly as it is in this moment,
And noticing the sensation of your breath moving in and out of your body,
The gentle movement within your body,
Just following your breath,
Observing the movement,
And allowing yourself to rest back,
Relaxing into your breath,
And if your mind starts to wander or drift away,
And if your mind starts to wander or drift away,
Gently bring it back to your breath,
Or back to your senses,
Back to this sense of grounding,
Connecting,
And allowing yourself to rest,
Gently bringing your awareness back to your breath,
Or back into your senses,
Noticing what you can see right now,
Different colors,
More or less movement,
Noticing what you can hear,
Anything you can smell or taste,
And noticing what you can feel,
And what you are touching,
And what you are feeling,
Gently bringing your awareness back into all your senses,
Into this present moment,
Back into your room,
Into your chair,
Still feeling this connection with the ground,
Your senses and your breath,
And allowing this gentle sense of calmness to go with you through your day,
Slowly bringing some movement into your fingers and toes,
Gently moving your shoulders,
Your neck,
Your head,
And slowly,
And when you're ready,
You may like to open your eyes.
