Welcome,
Welcome to this session.
This is your time,
A pause in the middle of your day,
A reminder that you don't have to wait for everything to be perfect to feel calm.
Calm is always available,
Right here and right now.
So,
Take a slow breath in,
And then let it go.
Feel the body sigh into the present.
So another breath in,
And out.
And notice how even just for a few moments of paying attention,
Your body begins to remember how to soften.
So for the next three minutes,
There's nothing to achieve,
There's no one to impress,
And there's nothing to fix.
There's only a chance to let your nervous system reset itself.
So bring your attention gently to your shoulders.
Notice if they've been carrying weight for you today,
And the shoulders can rest now.
And now,
Move your awareness to your face.
The tiny muscles around the eyes,
The forehead,
And the temples.
See if you can let them loosen,
As if a cool breeze is passing gently over your face.
Let the eyes rest heavy in their sockets,
And let the brows move.
Feel how even and small softening signals the mind to rest.
Now shift your awareness down to the jaw.
Often we clench or tighten without realizing,
So see if you can allow a softening there.
Even letting the tongue rest gently in the bottom of the mouth.
Notice the difference this small change makes.
And now,
Bring your attention to the breath.
Notice where you feel it most clearly.
Maybe it's in the nostrils,
The chest,
Or even the belly.
Don't try to control it just yet.
Just observe the steady rhythm.
It's always happening,
And always there for you.
Each inhale is an arrival,
And each exhale is a release.
Like the ocean waves always returning,
And always retreating.
Nothing is forced,
And nothing is rushed.
If thoughts come,
And they will,
That's okay.
Just let them flow past.
The way clouds move across the wide blue sky,
And you don't need to chase them,
Or even push them away.
Just notice them,
There's a thought,
And then return to the breath.
So now let's slow the breath together.
Inhale through the nose to a gentle count of four.
Hold it for one second,
And then exhale for a count of six.
And again,
Inhale for a count of four.
Hold for one,
And then exhale for six.
Feel the body settle deeper into the calm with every round.
And let this breathing rhythm carry you inward,
Like a tide drawing back into the sea.
And with each exhale,
Imagine the day's tension leaving the body.
Shoulders softening,
Chest loosening,
And the mind unwinding.
And with each inhale,
Imagine calm filling you,
As if the air itself carries peace into every cell.
And now,
Expand awareness into the whole body.
Notice your hands,
See if the fingers can uncurl,
Resting gently wherever they are.
And then notice your stomach,
And invite it to soften,
Letting go of any holding.
And then notice your legs,
They're heavy,
Grounded,
And fully supported by the surface beneath you.
Your whole body is breathing,
Your whole body is releasing.
So let's take this calm even deeper.
Imagine a still pond inside your chest,
Right at the heart center.
Each breath is a ripple that disturbs the water,
And each exhale lets the pond grow still.
So breathing in a ripple,
And breathing out stillness.
And with every cycle,
The water grows clearer,
Calmer,
And more reflective.
This is the calm that is always inside you,
Always waiting.
And if the mind wanders,
Just bring it back to the inner pond.
Breathing in the ripple,
And breathing out stillness.
You don't need to do anything more than this.
So now,
Let's bring your attention to your spine.
Feel its length,
From the base all the way up to the crown of the head.
And imagine a line of gentle light running along it.
Very steady and strong.
This is your inner support.
It's always holding you,
Always keeping you upright even when the world feels heavy.
So bring that same light into your feet.
Feel them grounded,
And connected to the earth.
The earth itself is holding you.
Notice the comfort in that.
You don't have to hold anything alone.
The ground has you,
And life has you.
So take a long deep breath in,
Hold it just for a moment,
And then exhale slowly.
Let the whole body sink into release.
And remember,
You don't need a long retreat or hours of meditation to feel calm.
Sometimes just a few mindful breaths are enough to reset your entire day.
And now you've done just that.
You've created space,
You've chosen stillness,
And you've remembered who you are underneath the noise.
So carry this sense of ease with you into the rest of your day,
And whenever you need it,
Just come back,
Even if only for a minute.
Calm is always here,
And it's waiting just for you.
Namaste.
