So let's take a breath together.
Just a soft breath.
And you can sigh it out through your mouth if you'd like.
And for now just find a position that feels kind to your body.
So if you're sitting,
Just let your spine rise naturally.
Not stiff,
Just supported.
If you're lying down,
Feel the space cradle you fully.
Close your eyes if you'd like or soften them.
And just begin by bringing gentle attention to your shoulders.
Dropping them away from your ears.
Unclenching your teeth.
Letting your belly be soft.
And just allow the breath to follow its natural rhythm.
No deep breaths unless your body wants them.
Just normal,
Natural breathing.
And just lightly scan through your body.
Forehead relaxed.
Eyes resting in stillness.
Throat is open and free.
The chest is just rising and falling without force.
Hands unclenched,
Receiving.
Nothing to change.
Just being here.
Turn gently toward what's happening inside right now.
There's no need to hunt for anything.
Just simply notice.
Maybe there's warmth.
Or tightness.
Maybe there's tingling or a dull ache.
Or maybe it feels empty.
Calm or hard to describe even.
Whatever is there.
Let it float up like bubbles in a clear pond.
You are not here to pop them.
You are the water that lets them appear.
And then fade.
Thoughts may drift in.
In all of its forms.
The commentary.
The judgments.
The stories.
The memories.
Plans for later.
They're simply visitors at your doorstep.
And you do not have to let them move in.
And you don't have to force them out.
Just watch.
Observe as they knock.
As they stay for a breath.
And then leave again.
Let's bring gentle curiosity.
If there's an emotion here.
Sadness.
Worry.
Longing.
Notice where you feel it in the body.
Where does it feel that it's resting?
You're just noticing.
Pure kind noticing.
Allowing it to be here.
Without pushing it away.
Let it be held by you.
The quiet witness.
The you that is unchanged.
Formless.
Unbothered.
Let it be here.
Now relax back even deeper.
Into that clear space.
Behind all the feeling.
And thinking.
It cannot be seen with the eyes.
It is not a thought.
It's the open presence.
That knows thoughts and sensations are here.
It is not affected by the pain.
It is not tired.
It is not overwhelmed by the news.
Or the world noise.
It just is.
Feel yourself as this vastness.
Not the wave.
But the deep still ocean beneath.
Rest here.
Rest in what cannot be broken.
Rest in what needs nothing from you.
Slowly invite your awareness back toward the breath.
Sense your hands.
Your hands.
Your feet.
Your back against the chair or the bed.
Feel the world around you.
The sounds.
The presence.
The aliveness.
We didn't leave this quiet presence.
Because it didn't arrive.
It was here all along.
And it will remain.
So there's no need to hold on to it.
In truth,
We can touch this throughout the day.
All it takes is a nanosecond.
Because it's always here.
Take a slow inhale.
And a nice exhale.
And when you're ready,
Open your eyes gently.
As if you're seeing the world for the first time.
Thank you for resting here with me.
