Welcome.
This is a moment to arrive.
There is nothing you need to do,
Fix,
Or become right now.
Just let your breath soften.
Let your body settle and allow yourself to be here,
Just as you are.
Find a comfortable place to sit or to lie down.
This time is simply for pausing.
If it feels okay,
Allow your eyes to close or just soften your gaze.
Now take a slow breath in through your nose and a gentle slow release through your mouth.
Let your body arrive here.
Take a moment to notice where you are being supported,
The surface beneath you,
The weight of your body being held.
You don't need to hold yourself together right now.
You are allowed to rest.
Take another slow breath in through your nose and let it go.
If your mind is busy or looping,
That's okay.
We're not trying to quiet it.
We're just giving it space.
Bring your attention gently to your breath.
I want you to notice where you feel it most,
The chest,
The belly,
The nose.
Just notice.
Let your breathing be natural.
There is no right rhythm.
But with each exhale,
Imagine releasing just a little tension.
Not all of it,
Just enough.
If thoughts arise about what you should be doing or who you should be checking on or what needs to be figured out,
Just acknowledge them softly and return to your breath.
Nothing else is required of you right now.
Bring awareness to your body.
Start at the top of your head.
Slowly move downward.
Notice your forehead,
Your eyes,
Your jaw.
If you are holding tension here,
Invite in a small softening.
Now move your attention to your neck,
Your shoulders.
Let them drop just a little bit.
You do not need to carry everything.
Now bring awareness to your chest.
Notice the rise and fall of your breath.
If emotion lives here,
Tightness,
Heaviness or fluttering,
Just let it be present without judgment.
You are not trying to change it.
You are allowing it.
Move your attention to your stomach and your belly.
Notice any holding.
Let your breath move freely.
Now let's move down to your hips,
Your legs,
Your feet.
Feel the ground beneath you.
Feel how you are supported.
Take a slow breath in and a long breath out.
Now imagine you are placing everything you've been carrying outside this moment.
Concerns,
Worries,
Conversations,
Unanswered questions.
You can come back to them later.
For now,
They don't need your attention.
In this pause,
Nothing needs to be decided.
Nothing is being solved.
You are simply here.
If relationship worries appear about connection,
Timing or reassurance,
Gently remind yourself,
I don't need clarity right now.
I can come back to myself.
Now let that reminder settle.
Notice your breath again.
Notice its steadiness.
Even when life feels uncertain,
Your breath continues.
Take a few moments here in silence and just pause.
If your mind wanders,
That's not a mistake.
Each return to your breath is an act of care.
Now gently bring your awareness back to your body.
Notice how you feel compared to when you began.
Even a small shift matters.
Begin to deepen your breath.
Wiggle your fingers and your toes if that feels okay.
When you are ready,
Slowly open your eyes or lift your gaze.
Before moving on with your day,
Take one final breath in and release it fully.
You've given yourself a pause,
A reset.
As this moment comes to a close,
Carry this calm with you.
You can return to it anytime with a breath,
A pause or remembering.
Move gently into whatever comes next,
Knowing that you are grounded,
Supported and safe.
This is still water.
