Welcome.
Find a position where you can let go a little Sitting or lying down,
Both are fine Let your eyes close,
If that feels easy and take one slow breath in.
And let it out without any hurry.
Here you can let everything be exactly as it is.
You are free to set the day down for a while.
You are already where you need to be.
Let your attention rest on the breath.
The way it moves in.
And the way it softens out.
You might notice the air is a little cooler as it arrives.
And warmer as it leaves.
Let each exhale be a small letting go.
The shoulders grow heavy and drop.
The jaw softens.
The hands rest,
Warm and easy.
With every breath,
You settle a little deeper into the floor,
The chair,
The bed beneath you.
Held.
Supported.
Free to rest.
Underneath the noise of the day.
There is a quiet place.
It has been here the whole time.
You might feel it now.
As a kind of stillness behind the breath.
A calm that lets everything be exactly as it is.
Rest your attention there gently.
Like setting down something you have carried a long way.
Peace is already here,
Waiting under the surface.
It rises on its own as you grow still.
Let yourself feel that.
The body at ease.
The mind,
Spacious and soft.
Thoughts may come.
Like clouds moving across a wide sky.
You can let them drift and stay with the quiet underneath.
There is room for all of it.
And the room itself is peaceful.
Breathe.
And let the peace spread.
From the center of the chest.
Outward.
Into the shoulders,
The arms,
The whole body.
Soft,
Warm and still.
Stay here a moment in the ease.
Resting in the peace that was waiting for you.
This stillness is yours.
It belongs to you.
And you can return to it anytime.
In a moment,
You will carry this with you.
The peace stays with you after the meditation ends.
It travels in the breath.
Always one slow exhale away Begin to feel the weight of your body again.
The surface holding you.
Let a little movement return to the hands.
And whenever you are ready,
Let your eyes open.
Carry the quiet with you.
You are at peace.
And you are home.
