Welcome,
This is Nathalie.
This practice is for moments when you feel scattered,
Pulled in many directions,
Or not quite here with yourself.
Maybe your attention is everywhere.
Maybe your body feels slightly tense,
Restless,
Or disconnected.
Or maybe there's just this subtle sense of being spread thin,
Emotionally,
Mentally,
Energetically.
Nothing is wrong with you.
This is simply what happens when life asks a lot,
When your energy flows outward for too long.
For the next few minutes,
You don't need to fix anything.
You don't need to understand anything.
You're simply invited to gather yourself back,
Gently and without force.
Take a moment to arrive in whatever position feels supportive right now.
Sitting,
Lying down,
Let your body choose.
Get completely comfortable and supported.
And when you're ready,
Allow your eyes to close or soften your gaze.
Begin by noticing where your body is making contact.
The weight of your body meeting the surface beneath you.
Notice where you are supported without trying to relax yet.
Let gravity do some of the work for you.
Feel how the body is held,
How it doesn't need to keep itself upright now.
Slowly bring your attention to the natural rhythm of your breath.
Not changing it.
Just noticing,
Where do I feel my breath most today?
Maybe in the chest.
Maybe in the belly.
Maybe in the nostrils.
Maybe it feels shallow.
Quiet or uneven.
All of that is okay.
With each exhale,
Imagine the body softening downward as if it's allowed to arrive more fully here.
You might gently relax the jaw,
The space behind the eyes,
All the tiny micro-muscles behind the eyes and forehead,
Unclenching.
Letting the shoulders drop a fraction.
Nothing dramatic.
Just small signals of safety.
Now bring kind awareness to how it feels to be you right now.
Kind awareness to how it feels to be you without judging,
Without analyzing.
You might silently name it in very simple language.
Scattered.
Tired.
Pulled.
Full.
Quiet.
How does it feel to be you right now?
You can also notice both sides,
What feels heavy and what feels tender.
This isn't about diving into stories or memories.
It is simply letting your system feel seen.
Often,
Just being named with kindness allows the nervous system to soften,
Feel acknowledged.
Take one slow breath here and let yourself be exactly as you are.
Now,
Imagine your awareness like a gentle field around you.
Over time,
Parts of this field may have stretched outward into conversations,
Responsibilities,
Expectations,
Thoughts about the future or the past.
You don't need to know where it went.
You don't need to pull anything back forcefully.
Simply imagine that with every inhale,
Your energy is naturally returning.
Like threads slowly drifting back toward your center.
You might sense this as warmth or weight or a subtle feeling of wholeness.
Let the breath guide this movement.
Inhale.
Awareness gathers inward.
Exhale.
Awareness expands softly.
Inhale.
Awareness gathers inward.
Exhale.
Awareness expands softly.
If it helps,
You can place one or both hands on your body,
On the chest,
The belly,
Or the legs,
Or wherever else it feels grounding.
Feel the warmth of your own touch.
Let this be a process without words.
No visualization needed if it doesn't come naturally.
Just a sense of less outward reach and more here.
Pause here.
For a few breaths,
Allowing yourself to collect gently at your own pace.
Simply imagine that with every inhale,
Your energy is naturally returning.
Not doing anything with the breath.
Not gathering anymore.
Simply resting in the feeling of being more whole than before.
Even if it's subtle.
Even if it's quiet.
Notice how it feels to be less pulled apart.
You might sense a little more space inside.
A little more steadiness or simply less effort.
Let yourself rest here for a few moments.
Nothing to achieve.
Nothing to hold.
Begin to gently reorient.
Feel the surface beneath you again.
The weight of your body.
You might slowly wiggle your fingers and toes.
If your eyes are closed,
You can feel the weight of your body.
Keep them closed for a few more breaths.
Letting the transition be unhurried.
And before you fully return,
Take a moment to notice how does your system feel now compared to the beginning?
Even a small shift counts.
When you're ready,
Gently open your eyes.
Again,
This is Natalie.
May you carry this sense of gathered presence with you into the rest of your day,
Knowing you can return to it anytime simply by coming back to the body and the breath.
Thank yourself for taking these minutes for you.
