Hi,
I'm Laia.
This short practice is here for moments in the middle of the day when things start to feel too much.
You don't need to stop your day completely.
You don't need to lie down or step away for long.
We're just creating a few minutes to pause and steady yourself right where you are.
If it feels comfortable,
I invite you to soften your gaze or allow your eyes to close.
Give yourself a moment to get a little more comfortable and begin to notice your body as it is right now.
Notice where you are sitting,
Standing or lying down and feel the weight of your body being supported by the surface beneath you.
As you let yourself soften onto it just a little bit more,
Take a deep inhalation through the nose and a long,
Slow exhalation through the nose or the mouth.
Allow your shoulders to drop a little,
Your jaw to unclench,
Your fists to soften.
There's nothing to fix right now.
Simply let yourself notice.
Breathe in deeply.
Breathe out completely.
Begin to shift your attention from the physical body toward the ebb and flow of your breath.
You don't need to change it.
Simply feel it.
Notice the space that the inhale takes up within you.
Observe how the exhale empties fully.
Deep breath in.
Long,
Slow breath out.
Stay with the cadence of the breath.
If your mind feels busy or scattered,
That's completely okay.
Each time you notice it pulling you forward or backward,
Gently come back to the sensation of breathing.
Bring one hand to your heart and one hand to your abdomen as a small sign of care and presence.
Breathe in.
Breathe out.
Inhale.
Exhale.
Give yourself a moment to check in.
Without any need to analyze or judge,
Simply ask yourself,
What feels most present for me right now?
You don't need a clear answer.
I invite you to simply notice whatever shows up.
Sensations,
Emotions,
Or nothing at all.
That's okay,
Too.
Breathe in deeply.
Breathe out completely.
And now ask yourself softly,
What would help me feel a little more steady in this moment?
Let it be simple.
It might be a slower pace,
A reminder to breathe,
Permission to do one thing at a time.
Let it land without trying to hold on to it tightly.
Deep inhalation through the nose.
Long,
Slow exhalation through the nose or the mouth.
Noticing yourself right here,
Right now,
Just as you are.
And as we begin to close this meditation,
Bring your awareness back to your body as a whole.
Perhaps you feel your feet or your hands or the back of your body resting on the chair.
Become aware of the space around you.
And I invite you to consider how can you carry some of this steadiness with you as you return to your day,
Not as something that you have to maintain perfectly,
But simply something that you can return to again when you need it.
Take one last easy breath in.
Slow,
Smooth breath out.
When you're ready,
Begin to open your eyes again and continue into your day one small step at a time.
Thank you for practicing with me.
Until next time.
