Take a moment to settle into a comfortable position,
Sitting or lying down.
Whatever feels safe and most supportive for your body right now.
Remember you don't need to change anything,
Just arrive here.
If it feels okay,
Let your gaze softly land on something in the room.
Notice the colors,
The shapes,
The light and allow your eyes to wander gently,
Taking in what's around you.
This is orienting,
Giving your nervous system the message that you're here in this moment and that you're safe enough right now.
Now slowly let your awareness come to the places where your body makes contact,
Maybe your feet on the floor,
Your back supported,
Maybe your hands resting.
Just notice,
No need to adjust,
To judge or analyze,
Just allowing yourself to be as you are right now.
And as you land a little more fully,
Allow yourself to have this moment without thinking about what you did before or what you have to do next.
Remind yourself that you deserve to take time to relax and disconnect and heal.
You deserve this moment.
Let that settle in your body,
You deserve this moment.
Now let your attention move slowly to your breath.
There's no need to make it deeper,
To make it different,
Just watch it if it feels good for you.
Maybe you can notice the rise and fall,
The in and out.
Now we'll move through a gentle body scan but remember if any area feels too much,
Just jump ahead or come back to your breath or come back to the contact that your body does with the surface beneath you.
Remember that you lead to pace and you know what's best for you.
So bring your awareness to your feet,
Notice sensations,
Maybe you notice the temperature,
Any pressure,
Tingling or even numbness.
And whatever is here,
It's okay.
Now move up to your legs,
Your calves,
Your knees,
Thighs.
Feel the weight they carry,
Maybe offer them a silent thank you.
Bring attention to your pelvis and hips.
See if you can soften just a tiny bit,
Just one percent.
Move to your lower belly,
The home of your somatic center.
And notice the gentle movement with your breath if it feels good to do so.
And if it feels right,
Place a hand there,
Feeling warmth and connection.
And let this area know,
I am here with you.
Now move up through the ribcage,
The sides of your body,
Your chest.
And notice how your breath expands and releases.
Up to your shoulders,
Maybe invite them to drop just a little.
Down to your arms,
Into your hands and fingers.
Bring awareness to your neck,
Your jaw.
And if you can,
Soften the tongue,
Relax your eyes,
Your forehead.
And feel your whole body as one connected system,
A system that is supported,
That is breathing and that is alive.
Now let your awareness come back to the center of your body,
Your lower belly,
Solar plexus or even the heart center.
Let's see what lands for you today.
So notice what it feels like from the inside.
Does it feel warm?
Soft?
Do you feel movement?
Or a shape?
Or a color?
And there's no right sensation,
Just notice.
Take the time to feel what that center is in your body and how it feels for you.
If this image works for you,
You could imagine this center as a small flame,
Not intense,
Just warm and stable.
It's like a reference point inside you.
And with each exhale,
Imagine dropping back into this center.
And with each inhale,
Imagine the space around this center expanding slightly.
And remember that if thoughts come in about the past,
The future,
Your day,
Just acknowledge them,
That's okay.
And then you can return to your center.
Remember that the body knows how to come home.
Now if you can,
Keep that awareness of your center and take a moment to feel the support beneath you,
To feel the back of your body held and feel the front of your body softening.
And let this message land for you.
I deserve to slow down.
I deserve to feel my body.
I deserve safety and connection.
Stay here for a few breaths.
Let yourself be with whatever you're feeling right now,
Whatever is alive inside of you.
There's nothing to change,
Nothing to fix,
Just presence.
Now let your awareness expand from your center back out to the rest of your body.
Try and feel your whole body again.
Feet,
Legs,
Hips,
Belly,
Chest,
Shoulders,
Arms,
Hands,
Neck,
Face.
Notice any shifts,
Even tiny ones,
Maybe temperature,
Heaviness,
Spaciousness,
Or just simply awareness.
Now let your gaze softly explore your surroundings again,
Orienting back to the room,
To the different colors,
Objects,
Shapes,
Textures.
Notice again the support beneath you,
The air on your skin,
Any sounds around you.
If it feels good for you,
You can take a slow breath in.
You can sigh it out.
And when you're ready,
Remind your system one more time that you deserve moments like this,
That you deserve to rest,
To heal,
And to come home to yourself.
Take your time,
And when you feel ready,
You can return to your day,
Carrying this sense of center with you.
