Come to sit or lie down in a comfortable position.
It sends the support you've created for yourself,
And notice if you can make yourself just a bit more comfortable,
So that your body can rest even more.
You can keep the eyes open,
Or you can close them.
And feel and imagine yourself in a safe and peaceful place.
There's nothing to do here.
All is perfect,
Just as it is.
And then welcome sounds entering into your awareness.
Welcome sensations into your awareness.
And welcoming thoughts into your awareness.
Sense the surface your body is resting on.
The touch of air on your skin.
Sensing the beating of your heart.
And notice where in your body you feel that pulsation.
Sensing the energy flow through your body,
And how it's gently slowing down.
Notice how your body is finding balance again.
And then without thinking about it,
Sensing the sensation that is your mouth.
Sensing your jaw.
Your eyes.
Sensation that is your forehead.
Both shoulders.
Both arms.
And both hands.
Sensing your whole torso.
Your tail.
Pelvis.
Both legs.
And both feet.
Welcoming your body as a field of radiant sensation.
And then bringing your attention to your body breathing.
Sensing how every inhalation and exhalation comes and goes.
Notice your chest and your belly moving.
And notice the ribs and the back moving.
Feeling the expansion and the relaxation.
Sensing yourself settling into your body and letting go.
And noticing the transition of the inhale into the exhale.
And the exhale into the inhale.
Maybe you can notice a pause happening naturally after you inhale,
However short it might be.
And if not,
Just notice how the inhale changes into an exhale.
And as you inhale,
You might be able to connect to the joy of inviting life into your body.
And then,
Sensing the relaxing sensation of your body as you exhale.
Notice if there is a pause naturally happening there,
Before transitioning into a new inhalation.
Sensing the space for softening of your body as you linger in that pause after the exhalation,
If it's there.
The emptiness and the potential within that.
Feeling your body breathe itself.
Expanding and releasing with ease and comfort.
Sensing the pulsation of your heartbeat playing with the pulsation of the breath.
Welcoming a feeling of peacefulness and comfort into your being.
Sensing how the body is taking care of itself.
And you,
Present with that,
As a loving witness.
And then when you're ready,
Sense your whole body again as a field of sensation.
Gently allowing the eyes to open if they were closed.
Welcoming the light and shadows to enter into your visual field.
Still feeling yourself.
Feeling the pulsations in your body.
And gently coming back to being fully awake and present to this moment.
Ready for the rest of your day.
