Welcome to this moment of calm,
A space to explore the gentle power of stillness.
Find a comfortable position,
Sitting in a chair,
Cross-legged or lying down,
Whatever feels best for you.
Let your hands gently rest in your lap or by your sides.
Allow your shoulders to soften,
Your face to relax,
And your body to feel supported by the surface beneath you.
Take a deep breath through your nose,
Feeling your chest and your belly expand,
And exhale slowly,
Letting go of any tension.
One more deep breath in and out,
Releasing any need to rush or to do anything else.
There's nowhere to be but here,
Nothing to do but be.
Stillness is like a quiet lake,
Calm and clear,
Holding space for everything around it.
It's not about stopping thoughts or forcing silence.
It's about resting in this moment just as it is.
If your mind wanders,
That's okay.
Gently bring it back,
Like a leaf settling onto the water.
Now picture a serene lake surrounded by soft green hills.
The water is perfectly still,
Reflecting the sky above like a mirror.
Notice the quiet beauty of this lake,
Its surface undisturbed,
Its presence steady and calm.
As you breathe in,
Imagine the stillness filling your body,
Softening any tightness.
As you breathe out,
Let any restlessness drift away,
Like ripples fading on the lake.
Bring your attention to your breath now.
Notice the gentle rise and fall of your chest or the soft flow of air at your nostrils.
You don't need to change your breath,
Just observe it,
Like watching the still surface of the lake.
Each breath is an anchor,
Grounding you in this moment of stillness.
If thoughts or sensations arise,
Let them pass,
Like a breeze over the water.
You don't need to chase them or hold on to them.
Just return to the stillness of your breath,
To the image of the calm lake within you.
Feel how this stillness holds space for everything,
Your thoughts,
Your feelings,
Your presence.
Let's rest here for a moment in this quiet space.
As you rest in this stillness,
Notice how it feels in your body.
Perhaps there's a sense of ease in your shoulders,
A softening in your jaw,
Or a warmth in your heart.
Whatever you feel,
Let it be.
Just let it be held gently in this moment of calm.
Now imagine the lake within you,
Glowing softly,
Radiating peace.
With each breath,
Let this peace spread through your body,
From your head to your fingertips,
Down to your toes.
You carry this stillness within you,
A quiet strength you can return to anytime.
As we prepare to close,
Take one more deep breath in,
Feeling refreshed and present,
And exhale,
Letting this moment linger.
When you're ready,
Gently wiggle your fingers and toes,
Bringing awareness back to your surroundings.
If your eyes were closed,
You can slowly open them,
Carrying this sense of stillness with you into your day.
Thank you for sharing this moment of stillness.
May you find this calm within you whenever you need it.
