A Gentle Pause: Breathing For Stress And Anxiety Relief

Wherever you are,

However you're arriving,

This moment is for you.

This is a space to pause,

To breathe,

To come back to yourself,

To rest in something simple,

Steady,

And always with you,

Your breath.

Before we begin,

Take a moment to get comfortable.

You might choose to sit,

Lie down,

Or settle wherever you are.

And if it feels safe,

You're welcome to gently close your eyes,

Or simply soften your gaze.

Whether you're leading others,

Showing up for your family,

Or just moving through a full-feeling day,

This practice is here to meet you exactly where you are.

Let's begin together.

Allow your hands to rest,

Your shoulders to soften,

Your jaw to unclench.

Begin by simply noticing your body,

The weight it holds,

And the way it's held by whatever supports you,

The pull of gravity beneath you,

The points of contact where your body meets the ground,

The chair,

Or the surface below.

Maybe there's warmth,

Or coolness,

Or just the quiet stillness of being here.

No need to change anything yet.

Just notice.

Now bring awareness to your breath,

The rhythm that's already moving through you.

Let your attention gently follow the inhale and the exhale.

No need to deepen it.

No need to fix or control.

Just noticing this moment,

This breath.

And if your mind drifts,

Which it will,

Notice where it goes and gently bring it back.

Back to this inhale and this exhale.

Let it be enough.

Let it steady you.

Let it anchor you right here.

Now try silently repeating a few gentle phrases with each breath.

Inhale,

I am here.

Exhale,

I am safe.

Inhale,

This breath is enough.

Exhale,

This moment is mine.

Let each phrase land softly with no rush.

Let the words be a quiet rhythm beneath your breath.

If any part of you feels pulled away,

Just gently return.

Come back to the inhale.

Come back to the exhale.

Come back to yourself.

Begin to gently return your awareness to the space around you.

Feeling the support beneath you.

Wiggling your fingers and toes if that feels good.

And as you come back,

Carry this breath with you.

This quiet rhythm.

Let it move with you through the rest of your day.

Even in the middle of a busy or messy moment,

You can return here to the courage of stillness.

To the wisdom of your breath.

To yourself.

Thank you for participating.

Take your time opening your eyes.

My name is Deb,

And it's been an honor to be with you.

We'll meet again whenever you're ready.