Become aware of your surroundings.
Feel the space that you're in.
And become aware of yourself within this space.
Maybe even finding a comfortable spot to sit or lie down.
Begin to draw attention to yourself.
Feel your skin boundary.
Feel the air on the skin.
Become aware of your muscles and let them relax.
Even if it's just a little bit.
Become aware of your bones.
Let them be heavy.
Feeling your whole body here.
Your whole body.
And as your attention drops more and more into the body.
Begin to notice the movement of your breath.
And right now without changing anything.
Simply feel your breath moving.
Just notice if it's deep or shallow.
Notice the pace.
Notice what areas of your body are moving as you breathe.
And now begin to breathe on purpose.
Feel yourself breathing in through the nose.
The belly gently expands with breath.
And as you exhale releasing through the nose or the mouth.
The navel gently draws back toward the spine.
Inhale.
Feeling the navel float away from the spine.
And exhale.
Feeling the navel draw in toward the spine.
Feel yourself breathing comfortably without strain.
Deepening the inhalation.
Letting the exhalation be completely relaxed.
Feeling the lungs empty.
Breath coming in.
Breath going out.
Attention remains on the breath.
Feeling the body soften around the breath.
And if there are any areas in the body that feel dense or constricted.
Visualize the breath going there.
Breathe into those spaces.
You don't need to try to change the sensation.
You don't need it to be anything different.
Just give it breath.
Give it space.
If there's any noticeable sensation and you feel it shift or move.
Follow it.
Stay with it if you can.
Breathe with it.
Whether you feel any sensation or not remaining deeply connected to your breath.
The smooth steady effort of breathing in.
The exhale is relaxed.
Supporting and letting go whatever is ready to go.
The inhale brings in fresh energy.
Perspective.
Peace.
The exhale helps anything to move that's ready to move.
Stay with the breath.
Stay tethered to any sensations that you might be feeling.
Feel yourself in this moment.
Feel yourself in this moment without needing it to be anything different.
Breathe with it.
If you are following sensation.
Trusting that anything that needs to move or integrate will do so in its time.
Gather all of your attention back to the breath.
Belly gently expanding on the inhale.
And gently draws back on the exhale.
And feel the breath gently deepen even more.
Feeling as if the whole body is breathing in.
And the whole body is breathing out.
Whole body breathing in.
The whole body breathing out.
Feeling the breath expansive to all sides.
The exhale remains relaxed but complete.
Notice here that your breath is a reminder of the only place that it exists.
The only place that you exist.
Right here.
Right now.
Breathe into this moment.
Breathe into this moment.
And fully feel yourself in your body.
Your whole body.
All parts of your being are here together in this moment.
Feel yourself again in the space that you're in.
You are grounded.
Steady.
Centered.
And breathe into the space.
And as you bring back the rest of your attention to your body.
Bring back with you peace,
Calm.
Anything else that you need.
As you bring your attention back.
Taking any time here to move.
Stretch.
Breathe.
Yawn.
Sigh.
However you need.
Whatever you feel is in support of yourself.
When you feel ready,
Continue on.
Continue on.
You can do this.
