As you begin settling into a comfortable position with the eyes open or gently closed,
Notice thoughts or worries that are present,
Accompanying you into this present moment.
If so,
Let them know your intention is to take a few moments now to nourish ease,
Peace,
And well-being,
And then come back to welcome them in and see what they're needing.
And welcome yourself into this present moment by noting sounds around you,
Tastes or smells lingering in the mouth or nose,
The touch of air on your skin,
And sensations of warmth or coolness,
Sensations where the body's touching surfaces,
Supporting it,
And unhooking from thoughts and thinking while welcoming sensations of ease and well-being throughout the body and mind,
If helpful,
Inviting in a memory,
Perhaps a place in nature that helps you nourish feelings of security,
Ease,
Calm and well-being,
Noticing where and how you experience these as sensation in the body and mind.
And as you continue welcoming in a sense of ease,
Bring attention to sensations in the body,
Starting in the jaw,
The hinges of the jaw,
Mouth,
Skin of the face,
Sensations all around the eyes,
Forehead,
Scalp,
Back of the neck and shoulders,
And natural sensations of heaviness or lightness in the shoulders and arms,
Welcoming sensations throughout the torb,
Welcoming sensations throughout the torso and pelvis,
Hips,
Legs,
And feet,
Your experience just as it is as you let go into sensations of feeling at ease,
Secure,
Grounded,
And the body breathing itself,
Belly gently expanding and releasing with each breath,
With each exhalation,
Warm,
Velvety sensations of ease and peace spreading throughout the body,
Welcoming the feeling of simply being and being aware.
And notice thoughts or concerns that may be now asking for your attention and any images or memories that may accompany them into this present moment.
If no concerning thoughts or worries are present,
Resting deeply in the felt sense of simply being and being aware.
And if a concerning thought or worry is present,
Noticing if it,
As a messenger,
Has some wisdom to convey to you,
Imagining,
For instance,
A door opening and this thought or worry coming in,
Noticing its shape and form or formlessness,
And taking time now to inquire with it,
What do you want?
What do you need?
What wisdom or action are you asking me to understand and undertake that will help me feel in greater harmony with myself and with my life?
As you inquire with your concern or worry,
Imagine yourself as this concern speaking what it most needs you to hear and understand,
Taking time now to listen with curiosity and openness to its wise voice and the wisdom it's trying to convey to you as a messenger.
As you're listening,
Affirm your intention to carry out any actions,
Whether comfortable or uncomfortable,
That you now know you need to take,
That will help you feel in greater harmony with yourself and your life,
Knowing that your concerns or worries all contain within them wisdom,
That as you open with curiosity and openness to the wisdom that they have to convey,
They can help you understand the actions you need to take to feel in harmony with yourself and life.
Taking your time now to keep listening and inquiring as to what brings this worry here and the wisdom or action it's asking you to take.
And when you're ready to return to your wide awake alert state of mind and body,
Do take a few moments to open and close your eyes while continuing to welcome in your inner resources of ease and well-being that are always here within you,
Wherever you are,
Whoever you're with,
Whatever you're doing now and the rest of your life.
