Welcome,
Take a moment to settle in,
Find a comfortable place and if you are ready,
You can close your eyes There is nothing you need to fix,
Nothing you need to figure out and nowhere else you need to be Just allow yourself to arrive here,
Exactly as you are Begin by noticing your breath,
You don't need to change it,
Simply observe it as it moves in and out of your body Feel the inhale gently filling you and the exhale softly releasing If your mind feels busy right now,
That's ok,
You are not doing anything wrong,
A busy mind doesn't mean something is wrong with you,
It just means your nervous system is asking for kindness Bring your attention to the places where your body touches the surface beneath you Notice the support under your back,
Your hips,
Your legs,
Let yourself be held Now imagine your thoughts like clouds in the sky,
Some may be light,
Some may feel heavy,
Some may move quickly You don't need to chase them,
You don't need to push them away,
Just watch them pass one by one If a thought pulls you in,
Gently notice that and return to the feeling of your breath,
In and out You might notice worries about the future or a place of the past,
For this moment you are allowed to set them down You can tell yourself quietly,
I don't need to solve this right now Feel your shoulders soften,
Your jaw unclench,
Your forehead smooth Let your body receive the message that it's safe to slow down With each exhale imagine releasing just a little bit of mental tension,
Not all of it,
Just enough You don't have to be perfectly calm,
You only have to be here If anxiety shows up,
See if you can meet it with curiosity instead of resistance You might gently say,
I see you and I'm here with you Bring your attention back to your breath again,
Steady,
Present,
Reliable Your breath is happening for you,
Even when your mind feels unsure Now,
Take a slow,
Deep inhale through the nose and a longer exhale through the mouth Notice how your body feels now,
Even if it's just 1% calmer,
1% softer,
That's enough Before we finish,
Take a moment to thank yourself,
For pausing,
For listening,
For choosing gentleness You can return to this feeling anytime by simply coming back to your breath When you're ready,
Slowly begin to notice the space around you,
The sounds,
The air on your skin and gently open your eyes,
Bringing this calm with you into the rest of your day
