Hello and welcome.
This is your moment to pause,
To gently step out of whatever you were just in and arrive here now.
There's no need to rush.
Just allow yourself to settle in and to be here now.
Take a moment to get comfortable,
Whether it's seated,
Standing or lying down.
And begin by noticing.
Noticing where you are,
What your body feels like,
Maybe what's still lingering from moments before.
There's no need to change anything just yet.
Just noticing yourself here now.
If it feels comfortable to close your eyes or find a soft gaze downward,
Allow yourself to go inward and gently bring attention to your breath.
Noticing the breath in and the breath out,
Maybe the rise and fall of your chest.
And without forcing,
Just notice the natural rhythm of your breath.
Breathing in and breathing out.
And slowly begin to deepen your breath,
Taking a long inhale through your nose and exhaling gently out your mouth.
And let's try that together.
Inhale and exhale.
And again,
Gentle inhale and a slow and soft exhale.
See if you can allow your exhale to be just a little bit longer than your inhale.
And this is how we signal to our body that it's okay to slow down.
It's okay to be here now.
Signaling safety to our body,
To be present.
Nothing to do,
Nowhere to go,
But just to be here now.
Begin to take a scan of your body from the top of your head,
All the way down your spine,
Down your legs to your feet.
Notice where there might be any tension.
And as you continue breathing here now,
See if you can soften one area of your body where you feel that tension.
Maybe it's your jaw,
Or letting your shoulders soften down a centimeter or two,
Or even releasing any holding in your belly.
See if you can allow something to release,
To let go,
And to soften.
And notice if there's any part of you that's still rushing or feeling that urgency to be somewhere or to do something.
And instead of pushing that away,
Just acknowledge it and reconnect to your breath.
Breathing in and breathing out.
Maybe you say silently to yourself,
It's okay to slow down.
It's okay to be here now.
It's okay to be in the space of transition.
Let your breath support you and guide you.
And with each exhale,
A gentle letting go of that urgency of the doingness.
And stay with your breath for a few moments,
Being in this present place,
Even noticing the space in between the inhale and the exhale.
And bring awareness to this moment as a transition.
You're no longer where you were.
And you don't need to be anywhere where you're going next just yet.
The space right here is the in between.
This is where your body learns something new.
That it's okay to pause.
That it's okay to soften.
And that you don't have to rush to what's next.
That you can give yourself permission to be present,
To be here now.
And see if you can stay here for a few more breaths.
Inhaling and exhaling.
And start to allow yourself to move away from any space where you drifted,
Beginning to come back.
And taking a snapshot of this moment,
This feeling,
This in between space,
Between moments,
Keeping a bit of this softness with you.
Knowing that you can move slowly,
You can transition with awareness.
And trust that that is enough.
When you're ready,
Gently open your eyes,
Finding a point in the room where you are,
Noticing that point in space,
Whether it's an object,
The color,
Texture.
And finding another point in where you are,
Just noticing that point in space,
The color and texture.
Maybe even bringing some movement back to your body,
Wiggling your fingers and toes,
Maybe squeezing your hands on your thighs to feel this body,
Your body.
And taking a few breaths here,
Even in this transition.
Knowing you can continue with your day,
Feeling grounded and present.
May you be well.
