All right,
So finding ourselves in a comfortable seat,
If you're able to,
Sit in a way that allows you to feel your feet on the floor or just your body weight on the chair or the cushion and just getting the sense of being in a room,
Noticing any smells or sounds or the temperature of the air in your skin,
Rooting yourself in this moment,
Sensing the weight of your body,
Any tingling or pressure you might have in your feet or legs,
Your hands,
Noticing your posture,
Is it nourishing,
Is it supportive,
And without changing anything in the moment,
Just noticing the feeling of breathing happening,
Noticing the inhale and the exhale and the spaces in between,
Noticing in this moment if the breathing is nourishing,
Is it supportive,
And if not,
Introducing a deeper breath or a longer exhale,
Whatever feels right in this moment,
And tuning your attention inward,
Noticing the sense of being,
Of existing,
Any feeling tones that might be present,
Maybe a feeling of positive or negative or neutral,
Just starting simple,
How am I?
Maybe noticing a mood that's present,
Excitement or dread or frustration,
Passion,
Whatever the feeling is,
Just noticing,
Noticing where your mind is,
Is it in the future or the past?
The invitation is to allow yourself to arrive in this moment,
Noticing the feeling of your body,
Your breath,
Your mood,
The stories you tell yourself,
And in this space,
In this space of awareness and allowing,
Introducing a few words of encouragement and support,
And you might say these out loud,
I am safe,
I am enough,
Not just saying the words,
But truly feeling them and sensing into them,
What does it mean to be safe,
What does it mean to be enough,
I am resilient,
What does it mean to be resilient,
How does that manifest in your experience?
And then these other ways of being,
I am vulnerable,
I am empathetic,
I am honest,
These cardinal values in the ways that we interact with others and the world around us,
I am generous,
With my time,
With my attention,
With my vulnerability,
With my empathy,
With my honesty,
Giving this as a gift to the world,
I am genuine,
I am representing myself as I am,
Without shame or judgment,
Revealing myself to myself and the world,
I am compassionate to others,
To myself,
Without judgment or blame,
Holding space for what is,
And allowing grace,
I am okay,
I have resources,
I have a support structure,
I have a path,
Sensing into these phrases,
Into these words,
The meaning behind them,
The intention behind them,
Allowing them to be true,
And taking a few deep breaths and just observing what comes up in your experience after hearing and saying these phrases,
Noticing what feels easy,
What feels difficult,
What feels true,
What feels like a stretch,
And just allowing all of this to be just as it is,
Taking a few deep and long breaths in through the nose,
And out through the mouth,
And whenever you're ready,
Bringing your awareness back to the room,
Back to the moment,
And just noticing how you feel now,
Thank you.
