Welcome to a little calm right here.
Take a moment for you.
Just this moment.
So wherever you are,
Whatever you have been doing.
Just allow yourself to arrive here.
And just simply notice that you are breathing.
There's a gentle breath coming in.
And there's a gentle breath moving out.
There might be a lot happening around you.
Maybe there's a lot happening within you too.
Those thoughts,
Those feelings,
Those things to do,
Things to remember.
But somewhere amongst it all,
There's a little space waiting for you.
A little calm right here.
Just begin to notice the slow rhythm of your breathing.
That's the gentle movement of air through your nostrils.
The subtle rise and fall of your chest or belly.
No need to breathe more deeply or slowly than feels comfortable.
But just simply allow your breath to move.
Breathe in.
And as you breathe out,
Just soften your shoulders.
Let your hands rest.
And allow your jaw to loosen.
With your next breath in.
Just notice the feeling of being here in this moment.
And as you breathe out.
Just allow a little more softness to move through you.
Breathing in.
Arriving.
And breathing out.
Softening.
Letting go.
So gently now bring your awareness to where your body meets the surface beneath you.
Maybe your feet are resting on the floor.
And you're in your comfy space,
Warm and cozy,
Feeling the support beneath you.
Just take a moment to notice that connection.
The simple sensation of being supported.
And just allow the ground to support you right now.
Become aware of any sounds around you.
Maybe there are some that are close or some that are further away.
And just simply listen.
And then gently return to your breath.
We can sometimes feel that calm is something that when life becomes quieter or when our minds finally settle,
But calm can sometimes begin with something much smaller.
With one gentle breath.
One moment of awareness.
Unsoftening of your body.
And if your thoughts are wandering,
That's perfectly natural,
But just simply return to the feeling of your feet.
To the gentle rhythm of your breathing.
To this moment.
So just bring your breath down to your feet.
Take a deep breath in.
Feel into your feet.
Just notice how your body softens.
And as you breathe out.
Release and relax.
Breathe in calm.
All the way down to your feet.
And breathe out.
Stress.
Breathe in.
Full body breathing.
And ready.
Letting go.
Letting your body soften.
And just breathe into this moment right now.
Notice one place where your body is feeling supported now.
Feel one natural breath moving through you.
And become aware of one sound around you.
Support.
Sound.
And these three simple ways can really help you reconnect with the present moment.
And to calm.
So you can return to these whenever you need to.
At the beginning of a busy day,
Between activities,
Or during those moments when everything is feeling just a little too much.
And remember that you don't need to find a perfectly peaceful place because you can begin exactly where you are.
So take a deep breath in.
Just notice how you're feeling.
And just breathe.
And just feel if your body has softened.
You simply feel a little more present.
And as you continue with your day.
Just remember.
You don't have to wait for the world to become quiet to give yourself a moment of peace.
Because you can have a little calm,
A little space right here,
Right now in this moment.
So thank you for sharing these few moments with me in this short practice and may a little of this gentleness travel with you.
Until the next time,
Take gentle care.
Namaste,
My friend.
