Settle in.
Sit or lie down.
Whatever feels right.
Slowly close down your eyes.
And take a deep,
Slow breath in through the nose.
And a slow,
Long exhale through the mouth.
That has let the breath happen naturally.
As you take a moment to laugh.
Feel the weight of your body wherever you are.
If you're sitting.
Feel the sea beneath you.
If you're lying down.
Peel the Ground.
And just.
.
.
There's nowhere to be.
There's nothing to solve.
Nobody waiting on you.
For the next.
30 minutes.
None of that exists.
Just be here.
Keeping that breath flowing in.
And out naturally.
Releasing any tension from the shoulders.
And allowing yourself to relax.
Most men arrive at something like this carrying a list.
A conversation that's been replaying.
A decision that hasn't landed.
Something that you said you can never take back.
Or even just that low,
Rayed noise that never fully switches off.
We call it being switched on.
Be sharp.
Being on top of it.
But there's a line.
And somewhere along it,
Switched on.
Just because.
I can't switch off.
You know that feeling.
You're in bed.
But your mind is still at work.
You're on holiday,
And you can't actually relax.
You're with someone you love.
But you're somewhere else.
That's why we're here today.
And that's fine.
Because this isn't about forcing yourself to be calm.
You cannot think your way into stillness.
This is about giving your body permission to do what it already knows how to do.
Take a slow deep breath in.
And release.
Now we're going to do something called the physiological side.
This is the fastest way to let your nervous system know that it's safe.
Or take a slow deep breath in through the nose.
And then release with a sigh.
And we'll do this three times.
To take a slow deep breath in.
Sip.
Release.
As we release the past.
Take another slow deep breath in.
Sit.
Release.
As we release the future.
Take one more slow deep breath in.
Sip Release.
As we come in.
To the present.
And bring your attention to your hearts.
Not moving then.
Just noticing.
The temperature.
The texture or whatever they're resting on.
Just Hans.
Nothing more.
And bring your attention to your feet.
Same thing.
Or cold.
Any tension.
Don't try to change anything.
Justice.
Notice.
This is all we're doing.
It's coming back into the body.
Because that's where stillness actually lives.
Not in the mind.
Now the breath.
Don't control it.
Just watch it.
And notice where you feel it most.
And the belly.
In the chest.
Or even just a nose.
If your mind wanders.
And it will.
This isn't failure.
That's minds doing what minds do.
So when you notice that it's drifted.
Gently with no judgment.
Come back to the breath.
Now let's go a little deeper.
Scan your body for tension.
Tightness in the chest.
Jaw clenched.
Maybe a knot in your stomach.
It's been there longer than you'd like to admit.
Don't try to fix it.
Just.
Whatever you've found,
There's usually a story underneath it.
And most of the time that story sounds like not enough.
Not doing enough.
Are earning enough.
Not moving fast enough.
Something's wrong and I haven't fixed it yet.
That isn't truth.
That's a nervous system in survival mode.
Scanning for threats.
It's doing its job.
Right now,
We don't need it.
To take another slow,
Deep breath in.
And release.
As you let each breath move toward that tension.
And with each exhale.
Letting that tension soften.
Not all at once.
Just one exhale.
Had a time.
And something rises whilst you do that.
Tightness in the throat.
Hate behind the eyes.
Or something that you weren't expecting.
That's good.
If it's coming up,
It's coming up because it's ready to go.
So don't fight it.
Don't analyse it.
Don't try to work out where it came from.
Just breathe through it.
Most of us learned early.
That if you stop moving.
.
.
Something bad happens.
You fall behind.
Or someone takes what's yours.
So we keep moving.
We build the thing.
We hit the gym.
We solve the problem.
Always on to the next one.
And that drive builds something.
But it has a cost.
And that cost is the signal.
They got no idea.
The thing that tells you who you actually are underneath all of the doing.
Today we stop.
Not forever,
And not for long.
Just for now.
Take another slow,
Deep breath in.
And out.
Letting the body soften just a little bit more.
Now,
I want to give you one question.
Not to answer with your mind.
Just a few.
Who am I when there's nothing I have to do?
Not your job.
Know your role.
Not the version of you that handles things.
Just you.
If nothing came,
That's fine.
If something's stirred.
That's better.
This is the work.
Not dramatic.
It's not painful.
Sitting in the question.
And that starts here.
One breath at a time.
So spend the next few minutes in stillness.
No guidance from me.
Or try.
Just breathe.
Just here.
If thoughts come,
Let them pass.
Because you're not the thoughts.
You're the one.
Watching them.
You Starting to come back now.
Deep in the breath.
And through the nose.
Out through the mouth.
Feel the weight of your body again.
Your hands.
The surface underneath you.
Take a deep breath in.
And release.
Take one more slow,
Deep breath in.
And release.
Jenny,
Wiggle your fingers and your toes.
And when you're ready.
.
.
Begin slowly.
Open your eyes.
Take a moment before you reach for your phone.
Before you go back to that list.
Just sit here and notice how you feel.
Maybe not perfectly calm.
Maybe not completely still.
That's fine.
But somewhere in there,
Something's off.
That's the practice.
You you you you
