Welcome.
Take a moment to arrive.
Letting go of what came before and gently setting aside what comes next.
Finding a comfortable seated position.
Let your spine rise naturally,
Supported but relaxed.
Allow your shoulders to soften away from the ears.
Allow the hands to rest easy.
Take a slow deep breath in through the nose and a smooth exhale out through the mouth.
Again,
Inhale and exhale.
Releasing tension,
Urgency,
Anything that doesn't serve you at this moment.
Allow the breath to settle into its own steady rhythm.
Right now,
There's nothing to control,
Nothing to fix.
Now bring your awareness into your body.
Feel your feet connecting with the ground,
Feeling the support beneath you.
Now notice your attention,
Your headspace.
You may feel scattered,
Busy,
Or slightly unfocused.
Just know that this is all normal.
It's totally okay.
Just notice.
Now bring your attention to your breath.
Notice the sensation of air moving in and out through the body.
And perhaps if you were a little bit distracted or slightly unfocused just now,
Allow this simple rhythm to become your point of focus.
If you find the mind wandering,
Which it will,
Simply notice it,
No judgment,
And return to the breath.
Again,
No frustration,
No judgment,
Just returning to the steady presence of the breath.
Breathing in,
Breathing out.
Let the body learn this state,
This balance between ease and attention,
Between effort and flow.
Let the breath be your point of focus.
With each inhale,
Invite expansion and clarity.
With each exhale,
Release distraction,
Release tension.
And then now just notice what this state feels like.
Notice how it feels like with a soft and steady breath.
Notice how it feels like to feel ease and freedom in the body.
Rest here for a few more rounds of breath.
Perhaps allowing focus to feel a bit more natural.
Maybe this feeling is embodied in you.
Take a deep inhale in,
And a full breath out.
Breathe in,
And breathe out.
Now I invite you to gently widen your awareness.
Notice the sounds around you,
Notice the room.
Feel your body,
Your fingertips,
Your toes.
Feel your body awake,
Grounded,
And ready.
Take one last full breath in.
And a slow breath out.
When you are ready,
Open the eyes or lift your gaze.
Coming back into your space.
And just carrying this feeling,
This sense of focus,
With you throughout your day.
