Welcome.
I'm glad you've taken a few moments for yourself to pause.
Life can become busy.
Often our minds fill with thoughts and our bodies carry tensions.
Sometimes all we need isn't a complete change,
Just a gentle reset.
For the next few minutes,
I invite you to let yourself go of whatever came before this moment.
And there's nothing you need to do perfectly.
Simply follow along the best you can.
So just allow your eyes just to gently close,
Maybe feeling your eyelids just touching one another.
Or you might like to focus on a fixed point in front of you.
And allow yourself to take a nice,
Slow,
Comfortable breath in.
Breathe out.
Again,
Breathing.
Breathe out.
And again,
Breathe in.
Breathe out.
And allow your breathing to settle into its own natural rhythm.
Notice the feeling of your body being supported.
Perhaps a chair beneath you.
Or the floor.
Or the bed.
And just settling in and allow yourself to arrive.
You don't have to be anywhere else.
Nothing else needs your attention right now.
Notice what sounds you can hear in your environment.
Either near or far,
Just notice what brings your attention.
Perhaps with your eyes closed.
Just notice what you can see.
Is there any shapes or different shade of light?
In a different vision.
Notice what you can smell.
Maybe something you ate or drank not long ago.
Something in the room or maybe it's a smell of emptiness.
Any tastes?
You notice any familiar tastes?
If there's no particular taste that stands out,
That's perfectly fine.
Bring your awareness to your breathing.
Notice the air entering your nose.
Gentle movement of your chest.
Feel your abdomen rising and falling.
You don't need to make your breath any deeper.
You're just simply noticing it.
One breath at a time.
If your mind wanders off into thought,
That's okay.
You bring it back to your breath.
Move your attention away from your thought.
Notice your thought.
Realize you have a soul.
And come back to your breath.
Wherever your breath stands out most for you.
And as you continue breathing.
Begin to scan through your body.
To notice your forehead.
Can you soften it just a little?
Your eyes,
Allow them to rest.
Allow them to be heavy.
You a joe?
You can let that unclench.
Let it relax.
Your shoulders.
Allow them to drop.
They might be able to let go a little bit more.
And it's your arms.
Notice your hands.
Your chest.
Your stomach.
Your hips your legs.
Your fate.
If you discover any areas of tension.
There's no need to force them to relax,
Just simply notice them.
Sometimes awareness itself begins to soften what we've been holding on to.
Take a slightly slower breath in.
And an unhurried breath out.
And perhaps with each exhale,
You might.
Be able to visualise that you're creating this little more space.
Space around your fork.
Space.
Within your body.
Space to respond rather than react.
Rest here quietly for a little while.
Simply breathing.
Simply being.
You Again,
To expand your awareness once more.
Notice the sounds around you again.
Notice any taste now.
And he smells.
Even subtle smells,
Just tune in.
Feel the air brushing against your skin.
And weight of your body where it is.
Notice with your eyes closed the sky.
Sites that you can now see.
Anything's changed.
Nothing in life is permanent.
Things change all the time.
You Allow yourself to take another deep breath in.
And then just let it out in your own way.
Remember,
You don't always need a holiday,
A perfect day.
Or everything in your life to change.
Sometimes.
A little gentle reset is enough.
Single mindful breath.
In a moment of awareness.
You might like to now just blink your eyes open and allow light to come back in.
Thank you for taking this time to practice with me today and take this sense of calm with you.
Wombra.
In one moment at a time.
Namaste.
