A Body Scan For Presence: Finding Home In Yourself

Welcome,

Dear one.

Thank you for showing up,

For yourself,

For this breath,

For this life you are living.

If it feels right,

Invite a soft inhale and a slow,

Natural exhale.

No pressure,

No need to change anything.

Simply an invitation.

Let's arrive together now.

Not with force,

But like stepping barefoot onto soft ground.

Settle into your body for a moment,

And then begin by bringing gentle awareness to your head,

Your forehead,

Your temples,

Your eyes.

Notice what's there.

Maybe tension,

Maybe there's ease.

Both are welcome.

And if you wish,

You can breathe into these places,

Into these spaces.

Not to fix them,

But simply to offer kindness.

Let your awareness drift down like rain through your cheeks,

Your jaw,

Your throat.

You don't have to hold so much here.

You're allowed to be soft.

You're allowed to let go.

Maybe invite another slow breath,

Letting it ripple through your shoulders,

Down your arms,

And into the palms of your hands.

Your body speaks and whispers,

And you are listening now.

Notice your chest rising and falling with every breath.

The quiet courage it takes to simply be,

To stay.

Bring your awareness to your belly,

This beautiful,

Vulnerable center of you.

Let it be easy.

Let it be real.

Softening into your hips,

Your thighs,

Over your knees,

Down to your ankles,

And into your feet.

The tender roots that meet the earth.

Here you are.

A body,

A breath,

A miracle in motion.

Take one more slow,

Easy breath in.

And let it drift out,

Carrying away any weight.

You're ready to sit down.

Thank you for this presence you choose.

Thank you for being here.

Thank you for being you.

May you move through the rest of your day with this gentle reminder,

Presence matters more than perfection,

And you are always,

Always enough.

Have a wonderful day.