Hello and welcome.
Take a moment to arrive.
You're exactly where you need to be.
There's nothing else you need to be doing.
Nothing you need to fix.
Nothing you need to figure out.
This is your time to pause.
Begin by finding a position that feels comfortable and supportive for your body.
Either seated or lying down.
Bring one hand to your heart and one hand to your belly.
Allow your shoulders to soften.
Allow your shoulders to soften.
Allow your shoulders to soften.
I give myself permission to rest.
Bring awareness to your breath.
Without changing it,
Just notice it.
Notice where you feel it most.
Perhaps in the chest.
Perhaps in the back of the neck.
Perhaps in the belly or the nose.
Now begin to deepen the breath slightly.
Inhale slowly through your nose,
Pausing gently at the top.
And exhale softly through your mouth.
Another slow inhale,
And a long,
Deep exhale.
With every inhale,
Imagine you're inviting calm into your body.
And with every exhale,
Imagine stress leaving.
There's nothing you need to push away.
Just allow what's ready to go,
To go.
If your mind wanders,
That's okay.
Each time you notice it,
Gently guide your attention back to the breath and back to this moment.
Breathing in steadiness and breathing out tension.
Let the breath become smooth and rhythmic,
Like gentle waves moving in and out.
Now begin to bring your awareness to the top of your head.
Imagine a soft wave of relaxation resting there.
You don't need to do anything.
Just allow.
Let that softness move into your forehead,
Softening the space behind the eyes.
Allow your eyes to rest.
Let your cheeks relax.
Unclench your jaw.
Let your tongue rest easily in your mouth.
Feel your neck soften.
Your shoulders gently melting downward,
As if they're no longer carrying the weight of the day.
Let this sense of ease move down your arms,
Through your elbows,
Your forearms,
And into your hands.
Feel the palms open,
The fingers relaxed,
Nothing to grasp.
Bring awareness to your chest and heart space.
Notice the gentle rise and fall with each breath.
Imagine the breath creating space here.
Space to soften.
Space to receive.
Let your belly relax completely.
No holding.
No effort.
Feel this relaxation move through your hips,
Down through your calves,
Your ankles,
And into your feet.
Your entire body is now resting,
Supported by the surface beneath you,
Held by gravity,
Held by the moment.
As your body rests,
Imagine a subtle presence around you.
You may experience it as warmth,
A soft light,
Or simply a feeling of being supported.
This presence is calm,
Steady,
Unconditional.
It doesn't need anything from you.
It's simply here.
With each breath,
Feel yourself settling more deeply into this sense of connection,
A quiet reminder that you are not alone,
That you are part of something larger.
Life itself.
Breathing through you.
There's nothing to understand,
Nothing to analyze.
Just allow yourself to be held.
Now imagine yourself in a place that feels deeply peaceful to you.
It might be somewhere in nature,
Or somewhere imagined,
Or somewhere you've been before.
Notice what's around you,
The colors,
The textures,
The sounds.
Feel the quality of the air here.
Still,
Supportive.
In this place,
Time feels slower.
There's no urgency,
No pressure.
Imagine any remaining stress gently leaving your body,
Dissolving into this space where it no longer needs to exist.
You are allowed to rest here.
You are allowed to pause.
Let yourself stay here for a few moments,
Breathing,
Resting,
Receiving.
Just be with your breath,
With your body,
With this sense of calm presence.
If thoughts come,
Let them pass like clouds.
Each time you return to the breath,
You return to yourself.
This calm is not something outside of you.
It's something you're remembering.
It's always available.
Very gently begin to bring awareness back to your body.
Notice the density of your physical body resting here.
Feel your breath moving naturally again.
Softly wiggle your fingers.
Wiggle your toes.
Take a deep inhale.
As you return to your day,
Or melt into sleep,
Know that this calm can move with you,
Quietly supporting you.
One breath at a time.
The light in me honors the light in you.
Namaste.
