This is a short pause,
A moment to step out of doing and returning to being here.
If anxiety has been present,
As tension in the body,
Racing thoughts or a sense of urgency,
This practice is simply about letting your system settle without forcing anything to change.
You can listen seated or lying down,
Whatever feels easiest right now.
There's nothing you need to do,
Nothing you need to achieve in these few minutes,
No need to calm yourself down and no need to push anything away.
If your attention wanders,
That's completely normal.
When you notice it,
Gently bring it back,
Without judgement.
And if you become very relaxed,
That's fine too.
Begin by noticing the support beneath you,
The surface holding your body.
You don't need to hold yourself together right now.
Now bring your attention to your breathing,
Not changing it,
Just noticing it.
Feel one breath as it comes in,
And one breath as it goes out.
If anxiety is present,
You might notice restlessness,
Tightness or a pull to think ahead.
That doesn't mean something is wrong,
It simply means your nervous system has been working very hard.
Each time you notice that,
Gently return to the next breath.
Now bring awareness to your face,
The forehead,
The eyes and the jaw.
Allow any unnecessary tension to soften.
Bring awareness into your shoulders,
Let them drop just a little.
Down through your arms,
Into your hands.
And now feel the weight of your body where it rests,
Supported,
And here.
Thoughts may still appear,
And that's ok.
Rather than following them,
Imagine placing each thought on a leaf floating past on water.
You notice it,
And let it move on.
This is how anxious thoughts begin to loosen,
Not by being analysed,
But by being allowed to pass without action.
Now silently allow these words to land if they feel right for you.
I am here.
I don't need to solve anything right now.
This moment is manageable.
Take one gentle breath,
And as you return to your day,
See if you can carry just a trace of this steadiness with you,
Knowing that you can return here,
Anytime,
Again and again.
