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00:00:01 Just closing your eyelids and noticing how it feels to be in your own space. And then take three deep breaths in through your nose. And then a big sigh out through your mouth. A couple more like that in your own time, your own way. Anything that feels intuitively good. Anything that feels intuitively good. Just letting the day go. And then you can just allow your breath to return to its natural rhythm.
00:00:44 and perhaps those deeper breaths have just encouraged you a little bit into your body just notice how it feels after taking some simple deeper breaths and then just noticing your body just notice how it feels after taking some simple deeper breaths and then just noticing your body rooted down in your chair your seat is held giving up the effort there just allowing yourself to be fully supported by your chair by the ground by the earth and then there's a sense subtly of the crown of your head just gently reaching up so that you're rooted down in seat and rising up crown of your head just gently reaching up so that you're rooted down in seat and rising up through crown of head so you have this long tall spine allowing your structure to support you
00:01:42 through this practice and then just noticing how your physical body feels today is there any tension that you might be holding around face around jaw around shoulders is there any tension that you might be holding around face around jaw around shoulders maybe there's a sense of gripping around your center your stomach maybe an unfolding of the area in between your eyebrows really just observing if there's anywhere in particular area in between your eyebrows really just observing if there's anywhere in particular that you're clinging or grasping to around your physical body and just compassionately noticing that and maybe your gentle breath that's moving through your body can just slowly start to
00:02:43 noticing that and maybe your gentle breath that's moving through your body can just slowly start to shift some of that tension so that there's just a softening a releasing of holding at any point if you want to use a longer exhale to just ease that out it's always there for you and then just if you want to use a longer exhale to just ease that out it's always there for you and then just going one layer below how does your emotional body feel today your emotional energetic spiritual body however you want to understand it under your skin how are you feeling today trying not to create however you want to understand it under your skin how are you feeling today trying not to create narratives around why or whether it's right or wrong that you feel that way but just lovingly
00:04:10 acknowledging that's how you feel today making space for it all a release of expectation and just acknowledging that's how you feel today making space for it all a release of expectation and just a space to welcome all of you in and then bringing your attention to your seat again the part of you connected to your chair that's held up by earth and imagine that you have these roots that connect you from your seat down through the floor to the earth really stabilizing your foundations
