Take a moment to arrive.
If you're listening to this,
There's a good chance that your emotions feel loud right now.
Maybe intense,
Maybe messy.
Maybe like they're spilling over faster than you can contain them.
You don't need to calm them down.
You don't need to make sense of them.
And you don't need to push anything away.
This is simply a space to be with what's here,
One breath at a time.
Wherever you are,
Allow yourself to settle into a position that feels supportive.
You might be sitting,
Lying down,
Or gently leaning against something solid.
If at any point you need to adjust,
Move,
Or open your eyes,
That's always okay.
Take a moment to notice that you are here,
In this body,
In this moment.
Nothing else needs to be done right now.
When you're ready,
Begin by gently bringing your attention to the places where your body is making contact with something,
The floor beneath you,
The chair,
The bed,
The surface holding you.
You might notice the weight of your body being supported,
Allowing yourself to melt into the surface holding you in this moment.
If it feels safe,
Allow your shoulders to soften,
Let your jaw unclench,
Let your tongue rest in your mouth,
And just notice what it's like to arrive here.
When you're ready,
Gently bring your awareness to your breath,
Or to something else steady nearby.
You don't need to change it,
Just notice it.
Notice where you feel it most clearly.
Maybe in your chest,
Maybe your belly,
Maybe at the tip of your nose,
Wherever you notice it is enough.
If your emotions feel overwhelming right now,
It may feel like there's no space inside you,
Like everything is happening all at once.
You might let the breath create a little room,
Not to get rid of anything.
Just to make space to stay present.
If it feels okay,
Begin to slightly slow your breath.
Inhale for a count of four.
One,
Two,
Three,
Four.
And exhale gently through the mouth or nose for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Let the exhale be soft,
Like you're fogging up a mirror.
When you're ready,
Inhale again for four,
And exhale for six.
Notice how nothing needs to be pushed away right now.
As you exhale,
You might sense the body settling into the surface beneath you,
Lingering for just a moment more.
If counting feels stressful,
You can let it go.
Just let the exhale be a little longer than the inhale.
If it feels safe,
Gently bring your attention to the emotions that feel overwhelming,
Or if that feels like too much,
Stay with the breath.
You don't need to name the emotions unless it feels helpful.
You don't need to explain them.
Just see if you can notice where you feel them in your body.
Maybe there's tightness,
Heat,
Pressure,
A heaviness,
A buzzing or restlessness.
See if you can gently say to yourself,
This is what I'm feeling right now.
Not forever,
Not all of me,
Just right now.
As you breathe,
Imagine your breath moving around the sensation,
Not trying to fix it,
Just creating a little space around it.
Like the emotion is allowed to be there,
And so are you.
If at any point the emotions feel too intense,
You can widen your attention.
Maybe you notice the sounds around you,
The temperature of the air on your skin,
The rise and fall of your breath.
You can gently move your fingers or toes if that helps you stay present.
You might notice that support is still here,
In the breath,
In the body,
Or in the surface supporting you,
Even as you make small movements or gentle shifts.
You are not doing this wrong.
You might gently remind yourself,
I can feel this and stay here.
I don't have to solve anything right now.
When you're ready,
Bring your attention back to your breath once more.
Inhale,
And exhale.
Each breath is a small moment of arrival,
A reminder that you are here,
Now.
Even if your emotions are still present,
You might notice something steady underneath,
Already holding you.
It could feel calm,
Or neutral,
Or simply present.
Just enough support to stay connected to this moment.
As we begin to bring this meditation to a close,
Know that you don't have to leave this presence behind.
You can return to your breath whenever you need,
Even for one single exhale.
If it feels supportive,
Take one more gentle breath in,
And a slow breath out.
When you're ready,
You can begin to wiggle your fingers and toes,
And open your eyes if they've been closed.
Take a moment to notice what it feels like to arrive back here,
The steadiness holding you.
And when it feels right,
Allow this practice to come to a close.
May you meet whatever comes next with care.
