So sometimes it can be helpful to take a deep breath or two.
We can look downward or gently close the eyes.
Gently close the eyes softly,
Just to limit visual distractions.
Feeling our feet on the ground.
Our body on the seat.
And feeling the downward pull of our feet.
Gravity.
Sensing the body touching the ground.
The ground and the seat.
And these points of contact.
Touch.
Grounding into the body.
Noticing more physical sensations.
Noticing more physical sensations.
Around the legs.
The belly.
Bringing this spirit of gentle awareness to what we can feel in the body.
Just noticing whatever we can feel.
Carrying curiosity.
Noticing whether the belly is moving as we breathe.
Noticing whether the belly is moving as we breathe.
Not trying to breathe a certain way.
Mm-hmm.
Just noticing any rise or fall of the belly.
Mm-hmm.
What is it like to be breathing right now?
What are these physical sensations of inhale?
What are these physical sensations of inhale?
What are these physical sensations of inhale?
Physical sensations of the exhale.
Mm-hmm.
Sensations of breathing.
In and out.
Sensing into the body.
Sensing into the body.
Sensing into the belly now.
Mm-hmm.
Can we feel this inhale?
This exhale.
This gentle awareness of breathing.
Noticing whatever's coming up for you.
Mummy.
Tending to it with care and softness.
Tending to it with kindness.
Coming back to the sensations of breathing.
In and out.
Just being with the breath in the body.
Each breath different from the last.
Mm-hmm.
Gentle awareness of breathing.
Mm-hmm.
Sometimes it's helpful to soften areas of the body.
Noticing the areas of tension or tightness.
Inviting a sense of softness.
Sense of ease.
Care.
As we rest in the body.
Breathing in and out.
Mm-hmm.
You can feel the breath move in and out of the belly.
Diaphragm.
Lum.
The numb.
Maybe you can feel the breath throughout the body.
And just exploring these sensations of breathing wherever you can feel them.
Sometimes with a sense of wonder.
Or gratitude.
Or just simple noticing.
Mm-hmm.
And just bring the same quality of gentle awareness to our experience.
For the rest of the day.
Sensing into our breathing.
Noticing what we can feel in the body.
Tending to what arises with a sense of care.
Softness.
This embodied presence.
Softness.
Allowing what's here to be here.
As much as we can.
Really being here.
However it is.
With a sense of courage.
Curiosity.
Using the body,
The breath.
As an anchor.
As an anchor.
Maybe taking a deep breath or two.
Feeling the body touch the ground and the sea.
You wiggling your toes or your finger.
Slowly opening the eyes whenever you're ready.
