Grounded Pause When Symptoms Are Present

Many practices invite closing the eyes right away.

In this practice,

We'll begin by taking in your surroundings first.

Take a moment to sense where you are.

Notice the surface beneath you,

And allow your body to rest into what's holding you.

There's nothing you need to change or manage right now.

Begin by orienting to your surroundings.

Notice a few things you can see,

Shapes,

Colors,

Or light.

Perhaps a sound that feels steady or familiar.

Maybe the feeling of air on your skin,

Or a faint scent.

Let these cues gently remind your system you are here,

Now.

As we begin to bring attention inward,

You're welcome to let your eyes close,

Or keep them open,

Resting your gaze somewhere neutral.

Follow what feels most supportive for you.

From here,

Bring attention inward to whatever sensations are present.

You might notice discomfort,

Pressure,

Fatigue,

Intensity,

Or something else.

These sensations are allowed to be here.

You may also notice emotions showing up.

Worry,

Sadness,

Grief,

Frustration,

Alertness,

Or something else.

If so,

See if they can be met as understandable responses,

Rather than problems to solve.

Now,

Gently notice places in your body that feel neutral,

Steady,

Or relatively okay.

This might be your hands,

Your feet,

Or the simple sense of being supported.

If there's an area that feels even slightly okay,

You're welcome to let your attention rest there for a few moments.

If you notice tension or bracing,

See if compassion can be part of the noticing,

And if it feels right,

Allow a small amount of yielding,

Not by changing anything,

But by noticing what's already here without effort.

You may sense discomfort,

Emotion,

And moments of steadiness existing together.

All of it is welcome.

With each breath,

You might quietly notice there is already some grounding here,

And it can be allowed to deepen in its own way.

And,

Remember,

Even when symptoms continue,

The body still carries a capacity for balance and restoration over time,

In its own rhythm.

Stay here for a few moments.

Let a sense of rootedness emerge naturally,

Through the breath,

Through contact with what's holding you,

Or simply through presence.

When you're ready,

Open your eyes if they were closed,

And begin to widen your awareness again.

Notice the room,

The surface beneath you,

Nearby sounds,

The quality of light,

As you return,

Carrying this grounded pause with you.