Finding your grounded center,
Find a comfortable seat or lie down,
Take a deep breath in through your nose and sigh out through your mouth.
Do this a few times as you need to begin to settle in,
Eventually your breath just finding its own natural flow,
Turning your gaze inward,
Eyes perhaps closed,
Notice your awareness slowly dropping in,
Feeling your body in the space,
Resting,
Beginning to relax the body into the support beneath you.
Notice sensation through your body,
Comfort,
Discomfort,
Tension,
Ease,
And movement,
Exploring the sensations to your face,
Your shoulders,
Your heart space,
And your belly.
Notice sensation through your hips,
Your legs,
Knees,
And feet,
What's present today in your body,
How is your body speaking to you,
What is it saying?
Notice your mind's interpretation of your body,
Perhaps judgements,
Expectations,
And see if you can ease your mind from its agenda thinking.
And start to notice the mind has thoughts,
It has beliefs,
And start to notice your mind's focus,
Its attention,
Is it calm,
Is it busy,
Is it focused,
Or distracted?
Just meet yourself in this moment,
Notice,
And see if you can allow what is to be,
And start to notice how the mind and the body unite through sensation,
As the body feels the mind interprets,
And we start to notice perhaps our energy or how we're feeling,
Based on the state of our mind,
It'll influence that interpretation,
So allow the sensation to be there,
Just start to notice it,
Maybe you can label it,
Maybe that feels helpful,
Or perhaps it's just an energy to be curious about,
Compassionate with,
Notice what you notice,
And notice your breath,
Notice how your breath is flowing in connection to your body,
Your mind,
Your energy,
And emotions,
Is it deep and slow,
Is it a little quick,
Shallow in the chest,
Can't really get a deep breath,
Maybe you notice the breath is slowing down as you tune in,
Maybe becoming more relaxed and open,
Meet yourself as you are,
And feel this deeper connection now,
Between your body,
Your emotional body,
And your breath,
Now there's connection and presence,
To take this connection and presence one step deeper,
I invite you to place a hand or both hands over your heart,
Maybe one hand on your heart,
One hand on your belly,
And again you might notice your breath naturally,
As we place our hands on our body,
And what else do you notice,
Sensation,
Connection,
Perhaps a sense of groundedness,
Calm,
As we build this connection between our body,
Our mind,
Our emotional self,
Our energetic body,
Our breath,
And our heart,
And we come into a deeper connection of self,
A more resilient connection of self,
And from here,
We can begin to witness,
And listen,
To feel and sense what is moving through us,
In this very moment,
Or in any given moment,
So sit here with yourself,
For a few moments,
Anchoring in,
Connecting,
To sensation,
To movement of thought,
And energy,
With compassion,
Curiosity,
And non-judgment,
Leaning into accepting what is,
Accepting what is,
Life moves through you,
But here you are,
Stay here as long as you need,
And when you're ready,
Gently open your eyes.
