Welcome.
Take a moment to settle wherever you are right now.
You don't need to change anything about your position or breathing yet.
Simply arrive here in this moment with me.
I know that sometimes it can be really tough to slow down.
The world moves fast and it can be hard to keep up.
So right now we're creating a different kind of space together.
A space where it's safe to pause,
To listen,
And to simply be.
And I want to begin by acknowledging you,
That you've chosen to be here to give yourself this time.
That choice itself is an act of self-compassion.
Notice where your body makes contact with whatever is supporting you.
The chair,
The floor,
The ground beneath you.
Feel that support.
You are held.
You are safe in this moment.
And let's take three conscious breaths together to signal to your nervous system that this is a safe space to slow down.
Breathe in.
And breathe out.
Breathe in.
And breathe out.
One more.
Breathe in.
And slowly let it out.
Now let's tune in.
The outside world bombards us every day with sounds,
Demands,
Information,
And energy that isn't our own.
So right now,
Let's tune inward.
We're creating time to just be with ourselves,
To listen,
To tune into what's present within us.
Place one hand on your heart and one hand on your belly.
Feel the rhythm of your own life,
Your heartbeat,
Your breath.
This is your internal compass,
Always available to you.
And take a moment to scan your body from the top of your head down to your toes.
You don't need to change anything you notice.
Simply observe with curiosity and kindness.
What do you feel?
Tension?
Ease?
Warmth?
Whatever is there is welcome.
Now let's expand our awareness to include our emotional landscape.
What feelings are present right now?
They might be subtle,
A quiet contentment,
Or a gentle restlessness.
And they might be stronger.
Worry,
Sadness,
Joy,
Or something you can't quite name.
Remember,
We're not here to fix or change anything.
We're here to practice the act of being with ourselves,
Exactly as we are.
If difficult emotions do arise,
Breathe into them and come back to the supports beneath you.
You don't have to go deeper than feel safe right now.
Just acknowledge the emotions that are here.
I see you.
You're a part of me.
You're allowed to be here.
Keep breathing into whatever is present.
Let your breath be an anchor,
A gentle rhythm that reminds you that you're safe.
You're held.
And you're exactly where you need to be.
With each breath,
You're sending a message to your nervous system that it's safe to slow down.
Safe to be still.
Safe to feel.
This is courageous work.
And you're rewiring patterns that may have developed to protect you when protection was needed.
But right now,
In this moment,
You can practice a different way of being.
A way that says,
I can be with myself.
I can sit in my own presence.
I am safe to feel.
If your mind wanders,
That's normal.
Like you would guide a friend,
Gently bring your attention back to your breath.
Back to this moment.
Back to the safety we're creating right here.
Let's sit in silence together for a few moments now.
If this feels challenging,
Remember,
Start where you are.
Even 30 seconds of conscious stillness is valuable.
You're building a new relationship with yourself.
And like any relationship,
It grows with patience and practice.
Deepen your breath now.
As we prepare to return to the world,
Take a moment to appreciate what you've just given yourself.
You've practiced being present.
You created safety and stillness.
You allowed yourself to simply be.
Place both hands on your heart and offer yourself these words,
Either silently or aloud.
I am learning to be with myself with kindness.
It is safe to slow down.
I am worthy of this peace.
Know that this stillness you've cultivated doesn't have to end when this meditation does.
You can return to it throughout your day with three conscious breaths,
With the moment of placing your hand on your heart,
Or with a pause to tune in to what's present within you.
The outside world will continue.
The world will continue to move at its pace.
But you now have a different rhythm available to you,
The rhythm of your own being,
Your own breath,
Your own wise and gentle heart.
So when you're ready,
Gently open your eyes if they were closed and carry this sense of safety and stillness with you into whatever comes next.
Thank you for taking this time with yourself.
Thank you for practicing the courage to slow down.
