Let's begin by simply arriving here.
Taking a deep breath in.
And slowly let it go.
Whatever is happening in your day.
Whatever feels heavy.
Or too much.
For the next few minutes.
You don't need to fix it or solve it.
You only need to breathe.
Take another slow breath in through your nose.
And release it gently through your mouth.
Allowing your shoulders to drop.
And your jaw to relax.
Letting your body settle.
Even just a little.
Now bring your attention to the ground beneath you.
Notice the support that's already here.
The chair,
The floor,
The earth.
You are being held.
As you breathe.
Imagine each exhale releasing tension.
Like a gentle wave washing away what you've been carrying.
With each inhale.
Invite calm and steadiness into your body.
Inhale,
Calm.
And exhale,
Release.
Inhale,
Calm.
Exhale,
Release.
If your mind begins to race.
Just notice.
You're not trying to push thoughts away.
But you can always return to your breath.
As if you're saying to yourself,
I am safe right now.
I am allowed to pause.
Now place a hand over your heart.
Feel your breath moving beneath your palm.
You are here.
You are doing your best.
And that is enough.
Let these words softly settle within you.
I take things one step at a time.
I don't have to do it all at once.
I am safe to slow down.
I take things one step at a time.
I don't have to do it all at once.
I am saved to slow down.
I take things one step at a time.
I don't have to do it all at once.
I am safe to slow down.
Take one final deep breath in.
And sigh it out through the mouth.
Notice any small sense of relief.
Ease or spaciousness.
Even the smallest shift matters.
When you're ready,
Gently bring your awareness back to the room.
Carry the sense of calm with you.
Knowing you can return to it anytime.
Just one conscious breath.
