Welcome.
Wherever you are,
However you're sitting or standing.
That's fine.
You are the highest authority here.
Skip anything that doesn't feel right to you in this moment.
Keep your eyes open or closed and you can stop anytime.
Let's land together on the breath,
Wherever it is right now,
Without judgement.
So breathing first from wherever you are.
And then finding your out-breath.
Follow your out breath all the way to its natural end.
To that little space,
That pause.
And then simply yield to the in-breath,
Letting it arrive on its own.
All the way to the top.
To its own small paws at the top of the in-breath.
And noticing in your own time how the out-breath might be a little longer than the in-breath.
No pressure.
Just however that comes for you today.
Once more in your own time.
Finding the out-breath and following it all the way to the end.
To the pose.
And then yielding to the in-breath.
To the pause at the top of the in-breath and letting go again.
And now,
Just for a moment.
Imagine in your mind's eye a place that feels comfortable.
Or safe.
Or simply easy for you right now,
Anywhere,
Anytime.
Maybe somewhere you know,
Or somewhere entirely made up.
It doesn't matter which.
Whatever comes in is exactly right.
And you are the author of this space.
You decide the light.
The temperature,
Who or what is here,
If anyone at all.
And notice one small detail of it,
A color,
A sound,
A texture,
Whatever arrives first.
You don't need the whole picture.
Just one thing is enough.
Anything heavy or troublesome can just rest in the background.
For these few minutes.
You don't have to fix it or send it away.
It can simply wait quietly.
While you are here.
And this space is yours.
You can come back to it anytime you like simply by remembering it.
And when you are ready,
No rush at all.
No rush at all.
Bring your attention back to the room around you.
A sound.
The ground beneath you,
Your own breath.
Thank yourself for taking this moment here with me.
And thank you for practicing with me.
