Welcome.
Take a slow moment to settle into wherever you are.
Let your body arrive before your mind tries to catch up.
There is no need to get this right.
There is nothing you need to do.
Only a gentle invitation to be here.
Begin by feeling the surface beneath you.
Feel how it holds you without asking anything in return.
Notice the weight of your body settling a little more with each breath.
Let your shoulders soften if they wish to.
Let your hands rest wherever they naturally fall.
Allow yourself to be held.
Bring your awareness to the breath.
Not to change it.
Simply to notice it.
The inhale that arrives by itself.
The exhale that follows without effort.
The quiet rhythm that has been supporting you your entire life.
Let your breath find its own pace.
Let it breathe you.
If your mind begins to wander,
You can always return to these words or to the gentle movement of the breath.
This is not a correction.
It is simply a way home.
Now,
Begin to notice the body from the inside.
Notice the subtle sensations that sit beneath the surface of your day.
Stress often reveals itself not through dramatic signs,
But through small whispers that we have become used to ignoring.
A tightness through the chest.
A weight across the back of the neck.
A buzzing in the stomach.
A sense of pressure or holding.
Take a moment to feel whatever is present.
You do not need to analyze it.
You do not need to make it.
Make it go away.
Just acknowledge that your body is speaking.
It is always guiding.
Always communicating.
If you notice the breath becoming shallow or a sense of tension rising,
Allow it to be part of your experience.
Let these sensations have space.
They are not problems.
They are signals.
Gentle indications of busy thinking moving through.
Notice now what it feels like to give your body permission to speak.
When we listen in this soft way,
Something begins to loosen.
The body settles when the mind is no longer arguing with it.
Stress softens when the thinking that feels it begins to fade.
You can return to your breath again here.
Feel the air entering.
Feel the air leaving.
Nothing to change.
Just the natural cycle of the body doing what it knows how to do.
Stress often begins long before we notice it consciously.
It can show itself through sleep disturbances,
Through moments of breath holding when you are concentrating or worrying,
Through irritation in the body that seems to flare up without warning,
Through a sense of urgency or tightness that arrives even when nothing urgent is happening.
As you sit here,
See if you can sense any of these patterns within you.
Not to diagnose or interpret.
Simply to recognize how the body reflects the quality of the mind.
The body mirrors thought.
When thinking becomes fast or heavy,
The body feels it.
When thinking softens,
The body follows.
Bring your attention now to the quiet space beneath thought.
Imagine the mind as a wheel that spins when pushed,
But slows when the pushing stops.
You do not need to slow it.
You do not need to stop it.
You can simply let it turn on its own,
Noticing how the momentum shifts when attention relaxes.
Allow yourself to sit in the awareness behind all of this.
You are not the sensations.
You are not the stress.
You are the space in which these sensations appear.
You are the observer.
Not the experience.
You are the quiet behind the movement.
If thoughts come in,
Let them come.
If they go,
Let them go.
There is nothing you must do with them.
The mind knows how to settle.
When it is not being held tightly.
The body knows how to heal.
When it is no longer being stirred by anxious or pressured thinking.
This understanding is the heart of the three principles.
Healing happens when thought quiets,
Not when we work harder.
Stress dissolves when we see where it truly comes from.
Clarity rises when noise falls away.
All of this emerges naturally when we rest in the truth of who we are beneath the chatter.
Take another moment to feel the body.
Notice where it has softened.
Notice where it still holds tension.
Both are welcome.
Both are valid expressions of what is moving through you.
There is no requirement for the body to feel a certain way.
There is simply the invitation to be with what is here.
If the attention wanders,
Return once more to the breath.
Feel the inhale.
Feel the exhale.
Notice the simplicity of this rhythm.
Notice how your body participates without any input from you.
This is the natural intelligence of the system.
Always available.
Always present.
Let yourself rest now in a sense of inner spaciousness.
A gentle widening.
A sense that there is more room inside you than you usually realize.
Stress tightens.
Awareness opens.
And in that openness something settles.
Thoughts slow.
The body unwinds.
Healing becomes possible simply because there is less noise to interfere with the system's natural balance.
Allow yourself to lean into this space.
This quiet.
This gentle sense of being.
Feel the safety of this moment.
Feel the steadiness beneath everything else.
The steadiness that does not depend on your circumstances.
The steadiness that is always here.
Now return once more to the weight of the body.
Feel the support beneath you.
Feel the breath moving through you.
Feel the calm that has begun to reveal itself.
You do not need to hold onto it.
It is not fragile.
It is not something you have achieved.
It is something you have uncovered.
Let the breath deepen slightly.
If the body invites it.
Let the eyes open gently when you are ready.
Or stay here a little longer if that feels right.
The wisdom of the body is always available.
The quiet mind is always present.
Stress softens when you see its source.
And healing begins as you rest in the truth of who you are.
