Settle into a comfortable position.
Take a seat or lie down in a way that allows your body to feel supported.
There's nowhere you need to go.
There's nothing you need to fix in this very moment.
Begin with a deep inhale and a slow breath out through the mouth.
Let the shoulders soften.
Take one more breath in through the nose and release out through the mouth.
Now invite your awareness to gently draw inward.
Let the sounds and sensations around you to fade into the background.
Without searching,
Without analyzing,
Notice if there's anything asking for your attention right now.
Might be an emotion.
Might be a physical sensation.
It might be something subtle and hard to name.
Whatever you notice,
Let it be here.
Bring a quality of kindness to your attention.
No effort,
Not fixing,
Just your presence.
As if you were sitting beside a close friend,
Quietly keeping them company.
If you sense where this emotion,
Sensation lives in your body,
Let your awareness rest there.
If it feels supportive,
Place a hand over your heart or another area that feels comforting.
Let the breath gently move beneath your hand.
With each inhale,
Allow a little bit more space.
With each exhale,
Soften around what's here.
If discomfort is present,
Meet it in the same way.
Not trying to make it pleasant,
But simply allowing it to be held.
If it helps,
You might quietly remind yourself,
This belongs.
This emotion,
Sensation that settles something,
It belongs.
Stay here for a few breaths.
Nothing needs to change.
This belongs.
When you're ready,
Gently widen your awareness back to the whole body.
Notice the support beneath you.
Take one slow breath in,
And a steady breath out.
Carry this quality of presence with you.
