Finding a comfortable seated position and as you sit down see whether you could really become aware of the surface beneath you.
Keeping your eyes open and noticing something that you can see.
A texture that you can feel on your skin.
Something you can hear.
Noticing something that you can smell.
A scent and allow that sense of smell of breathing in to invite you to the sensation of air moving in and out of your body.
Noticing breath.
The inhale always followed by the exhale.
The breath anchoring you into this moment.
Reminding you of the polarity of life.
Reminding you that it's all a part of it.
And as you breathe now could you welcome the breath in through the soles of your feet,
The palms of your hands and the crown of your head all the way to the center of your being.
And as you exhale let the exhale breath kind of land itself in the center of you.
Breathing in through the feet,
The hands,
The crown of the head like a star.
And exhale to let it land and settle in the center of you.
Continuing to breathe in from your extremities here.
And let the remembering that you are stardust settle in the center of you.
Feeling yourself in your body in this moment.
Continuing to breathe like this for three more rounds of breath.
Breathing in through the extremities,
The crown of the head.
Exhaling to settle into yourself.
Once you've completed your three rounds of breath,
Letting go of the breath control now.
And inviting that sense of starlight,
An inner glow to start to roll into the shoulders from your center,
Down the arms and out of the palms of the hands.
And as you bring the palms of your hands to your feet,
Could you get this sense as you kind of palpate along your body touching your ankles,
Your lower legs.
Could you get this sense that you're welcoming your feet,
Your lower legs,
Your knees,
Your upper legs,
Your pelvis.
Maybe internally saying welcome,
Welcome.
Padding along the belly now,
The lower back.
Just allowing your hands,
This sense of touch to meet yourself,
To bring you even deeper into your body.
To welcome you,
All parts of you,
Even more into this moment.
Any sensations,
Emotions that you touch with your hands on your physical body,
Just welcoming them.
Welcome,
Welcome,
Welcome.
Getting this sense that your inner light radiates and welcomes all of you,
All facets of your existence right now.
You might like to stroke along the face,
On your hands,
Your fingers,
Through your hair.
Welcome,
Welcome,
Welcome.
Once you feel as though you have completed welcoming yourself into space,
Rest a hand somewhere on your body where it feels comfortable to rest.
Somewhere where you feel as though you're meeting yourself.
Somewhere that you can connect to and take three more rounds of breath into this sensation of being welcomed by yourself,
Of meeting yourself in space,
Of coming home to your body,
Being held by this moment.
And once you've completed your three rounds of breath,
You might like to offer some gratitude to yourself for your practice.
Notice how you're feeling now and as you gently,
Gently open the eyes back to space.
Notice what you can see,
What you can hear,
What you can feel on your skin,
Maybe something you can smell.
Bringing your awareness back to the world around you and inviting yourself to enter back into it,
Embodied,
Present and at home in yourself.
