Take a moment to settle in a way that feels comfortable for you.
You might be sitting or lying down or simply pausing wherever you are.
Simply pausing like this,
You've already done enough.
Now all that's left is to notice the present moment without needing to change it.
You might begin noticing where you are right now.
The space around you,
The light in the room,
The support beneath your body.
Sometimes even in quiet moments like this,
There may already be small cues of safety around you.
Perhaps the steadiness of the floor,
The chair supporting you,
Or the way the light rests gently in the room.
You might even notice a familiar object nearby.
Something ordinary that reminds your system that you are in a known place.
And as you listen,
There's nothing you need to get right.
You can simply let my voice keep you company for the next few minutes.
Sometimes even just hearing the words,
You are safe,
From another voice can be comforting.
So for the next little while,
We'll simply take this moment together.
If it feels comfortable,
You might allow your eyes to gently close or soften your gaze and let your eyes rest somewhere in front of you.
And from here,
You might begin by noticing your breathing.
Just noticing the quiet rhythm of the body breathing.
Nothing you need to control.
Nothing you need to change.
Just allowing the body to breathe in its own way.
And as you settle here,
You might gently hear these words.
Right now,
You are safe.
Your body might still hold sensations.
There may be thoughts moving through.
Perhaps tension in certain places.
And all of that is welcome here.
There is space for what's here.
Sometimes safety doesn't mean everything suddenly feels safe.
Sometimes safety simply means this moment is safe enough to notice.
You might notice how your body meets the surface beneath you.
Letting the chair or the floor take your weight,
Just for a breath.
You don't have to hold yourself up quite so tightly right now.
You might imagine this moment as a small haven of time.
A quiet pause where your nervous system can begin to soften.
Nothing to fix.
Nothing to force.
Just being here.
You might begin to notice small cues of safety around you.
And there's no need to search for them.
Sometimes they're already quietly present.
Perhaps the cool air on your face.
The feeling of your clothes against your skin.
The gentle rhythm of breathing.
Or simply the sound of my voice reminding you.
You are safe.
Secure enough to be here.
You might notice a little more ease in the body.
Or a subtle sense of balance returning.
Even a small shift toward feeling more grounded.
And if part of you still needs to feel watchful or unsure,
That's okay too.
You might notice that one part of you is still a little alert.
And perhaps another part is beginning to notice small moments of comfort or cues of safety.
Both can be here.
You can simply witness what's here.
Allowing space for all of it.
And remembering that you are always free to choose where your attention rests.
You might choose to notice the feeling of your hands resting somewhere.
Or the simple rhythm of breathing.
Let the body settle in its own way.
No rush.
Just allowing the system to move toward a little more comfort.
Toward healing.
Toward a deeper sense of groundedness.
A quiet feeling of being anchored here in the present moment.
You might notice how your body feels in the space around you.
Your body and the environment supporting you.
A sense of being here,
Embodied,
Connected to this moment just as it is.
For now,
Simply resting here,
Allowing the small pocket of time.
And whenever you need this moment again,
You're always welcome to return and listen.
And as this practice begins to come to a close,
You might slowly begin to notice the room around you again.
The sounds nearby.
The space you're in.
Perhaps the sound of your breath.
A small movement of fingers or toes.
Taking the sense of safety with you.
Feeling a little more anchored as you continue on with your day.
And remembering you are safe.
You're doing okay.
You've got this.
