Arriving

Begin by finding a comfortable position,

Seated or lying down,

Allowing your body to be supported.

Just take a moment to notice where you are,

The temperature of the room,

The sounds around you.

There's nothing you need to change,

Just simply notice.

And bringing your attention gently to the breath,

Noticing the natural rhythm of breathing in and breathing out.

And if it feels comfortable,

Begin to gently lengthen the breath.

You may inhale for a count of four and exhale for a count of six.

Breathing in,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Five,

Six.

Allow the breath to move at a pace that feels steady and easeful,

Never strained.

The longer exhale signals the body that it can begin to settle and relax.

You might imagine setting the day down,

Placing responsibilities and conversations and expectations outside of this space for now.

They can wait.

Feel the support beneath you,

The chair or the floor or the bed.

And just let yourself be held by this moment.

If thoughts arise,

Acknowledge them gently and return to the sensation of breathing.

There is nowhere else you need to go,

Nothing you need to accomplish.

Allow yourself to arrive fully here,

Just as you are.

We'll rest here for a few more breaths.

And when you're ready,

Let this practice end naturally,

Carrying a sense of arrival into the next phase of the retreat.