Here, Without Solving

Take a moment to settle.

Close the eyes gently if that feels good to you.

And know that you don't need to do anything.

You don't need to figure anything out in the next five minutes.

Let your breath be natural and just notice that it's there.

This is not a space for fixing,

It is a space for being,

Being with whatever is here with you,

Sensations,

Emotions,

Thoughts,

Without rushing to change them.

If something is uncomfortable right now,

A feeling,

A symptom,

See if you can notice it without labeling it as good or bad.

Just notice,

Stay curious without telling any stories or jumping into any spirals.

What does it feel like?

Where is it in the body?

You're not here to analyze or explain,

Just witnessing.

Sometimes your system may want to leap to fear.

What does this mean?

Is this bad?

Will it get worse?

But those are also just thoughts and you don't have to follow them.

You can choose to stay here instead,

In this moment,

With your breath,

With your body,

With the sensation.

It might be tight,

It might be loud,

But it is just a part of you asking to be seen,

Not solved.

Let yourself stay with the witnessing,

Not inside the story.

Stay with your presence.

If anything feels like too much,

Return to something neutral,

The feeling of your hands,

The weight of your body,

The steadiness of your breath.

You are safe and allowed to feel what you feel without needing to control it.

You are allowed to feel what you feel without needing to tell a story about it.

You can stay here,

Not frozen,

Not fixing,

Just witnessing and aware.

Let your system settle into that truth.

Let your system settle into that choice.

You don't need to chase comfort,

You don't need to force calm.

You are already safe in your awareness.

Take a deep breath and let it anchor you here.

Being with and not fixing,

That is enough.

Stay here as long as you'd like,

And when you feel ready,

Go ahead and let it anchor you here.

Go ahead and gently open the eyes,

Bringing yourself back into your day.