Let's begin by settling in.
Go ahead and find a comfortable position,
Either seated or laying down.
Take a breath,
Let your body begin to soften.
Feel the support beneath you,
Whether it's your bed or a chair.
Feel your spine giving you structure and support,
Anchoring you into this moment.
Take a nice deep breath in through your nose,
And exhale through your mouth.
And another one,
Inhaling deeply,
Let it fill your belly,
Roll up your chest,
And out of your mouth.
As you exhale,
Release the weight of this moment,
Releasing the weight of any stressors or circumstances that feel heavy right now.
Allow yourself to arrive in the present moment,
Right here,
Right now,
Gifting yourself a few minutes to slow down.
Notice your body,
Where are your shoulders?
How does your jaw feel?
Take note of how connected to your spine you feel.
Notice the contact your body makes with the surface underneath you,
Let that feeling of contact remind you,
You are being held,
Cradled,
It is safe to surrender.
You do not have to hold it all on your own,
Your body is here to support you.
Let's take a moment to scan through your body.
How does your head feel?
Your forehead?
Your chest?
Now,
Work your way out to your hands and legs.
Where can you soften,
Even just a little?
Invite a sense of release with each breath out.
You don't have to change it,
Just notice it,
The rise and the fall.
Each breath is a reminder of life continuing,
Moment by moment,
Your body automatically knowing what to do to support you.
If your mind drifts to the chaos of the world,
Or to the heaviness in your own life's circumstances,
That's okay.
Simply notice,
And redirect your attention to your breath.
Breathing in through your nose and exhaling slowly through your mouth.
Each breath is an anchor,
Steady,
Constant,
Always available to you.
Let's engage the senses a little with a grounding practice.
If you're feeling quite dysregulated,
Take a long breath in between each sense.
We'll begin by quietly naming to yourself one thing you can see in your environment,
One thing you can hear,
And finally,
One thing you can taste.
The simple act of noticing can connect you back to the present moment,
The reality that right here and right now,
You are safe.
Your body,
Your lungs,
Your heart are automatically supporting you.
You are alive.
You are here,
Showing up for yourself,
And you are doing the best that you can.
Now bring your hand to your heart or belly,
Whichever feels most natural and comfortable.
Take a breath in and exhale.
As you settle,
Feel the gentle rhythm beneath your palm,
A reminder of your body's wisdom,
Always working to keep you alive.
To keep you balanced.
Repeat quietly to yourself,
I am here.
I am safe in this moment.
From this place of steadiness,
Bring to mind something small that brings you joy.
Something that helps you feel lighter.
It could be the warmth of the sunlight,
A pet's affection,
Or a moment of connection with a loved one.
Let that image fill your awareness.
Notice how your body responds.
Maybe a softening in your chest.
Or a small smile.
Or a loosening in your breath.
These are your glimmers.
Glimmers are small sparks of joy that remind you life is still good,
Still worth noticing.
There are still pockets of light and moments worth living.
Bring to mind a couple more things you feel grateful for in this moment.
They don't have to be big.
It can be the ability to breathe.
Or some nice weather today.
Maybe it's something silly that made you chuckle recently.
Or seeing someone you love soon.
Perhaps something coming up that you're looking forward to.
Let it settle into your body.
Like warmth.
Let the comfort of these things you're grateful for lighten the mood.
You have people that love and support you.
You have things to look forward to.
The world can feel heavy,
But you have an anchor within you.
Your breath.
Your awareness.
Your heart.
No matter what is happening outside,
You can return to this inner space.
A place of calm,
Presence,
And hope.
A place where your immediate needs are met.
You are safe and secure.
As we wrap up,
Take a few more slow,
Grounding breaths.
Inhaling hope and gratitude.
Exhaling uncertainty and panic.
You are the anchor in the storm,
And you are grounded in strength and courage.
Feel your body rooted and strong,
Like a tree in the wind.
The world may shift and sway,
But your roots run deep.
You are ready.
You are resilient.
And you are here.
When you're ready,
Gently wiggle your fingers and toes.
And let awareness return to the space around you.
As you gently open your eyes,
Carry the steadiness forward through the rest of your day.
A reminder that even in troubling times,
There is always a place within you that you can find calm and strength.
The anchor holding you steady and rooted through the storm.
