Take a moment to settle into a position that feels comfortable for you.
You don't need to sit perfectly upright.
You don't need to do this just right.
Let your body choose a shape that feels supportive.
If it feels okay,
Gently close your eyes or soften your gaze.
Take a slow breath in through your nose and a long exhale through your mouth.
Let that exhale be a signal.
You're allowed to arrive exactly as you are.
Another breath in and out.
Notice where your body is making contact with whatever is supporting you.
The chair?
The floor?
The ground beneath you?
Let yourself feel held.
You don't need to solve anything right now.
You don't need to figure out what's next.
For these next few minutes,
You're right here.
Bring your attention to your breath.
Not changing it,
Just noticing.
The inhale.
The exhale.
If your mind is busy,
That's okay.
That doesn't mean you're doing this wrong.
It just means you're human.
When you notice your thoughts pulling you away,
Gently bring your attention back to your body,
Back to your breath,
Back to this moment.
You might place a hand on your chest or your belly,
Somewhere that helps you feel yourself a bit more clearly.
Notice the rhythm of your breathing,
The subtle rise and fall.
If there's a sense of swirl right now,
Ideas,
To-dos,
Emotions,
Uncertainty,
See if you can name it without any judgment.
You're not trying to fix the swirl.
You're just noticing it.
Silently,
You might say to yourself,
This is what's here right now.
And let that be enough.
Take another slow breath in and out.
See if you can soften your shoulders,
Your jaw,
The muscles around your eyes.
Nothing needs to be forced.
You don't need clarity in this moment.
You don't need certainty.
You're allowed to pause.
For a few breaths,
Simply rest in the experience of being here,
Breathing,
Supported,
Alive.
If thoughts come in again,
That's okay,
Let them.
But gently return to the breath again and again.
Each return is practice.
Each return is kindness.
Now,
Bring your attention to this question.
You don't need an answer.
Just notice what arises.
What would it feel like to trust this moment without rushing to the next one?
Let that question float.
No effort required.
Take one more slow breath in and a full exhale out.
Begin to notice the room around you again.
The sounds,
The light,
The space.
When you're ready,
Gently open your eyes.
Carry this steadiness with you as you move into the rest of your day.
You don't have to carry everything alone.
You don't have to do it all at once.
This moment counts too.
