Welcome.
This practice is for those moments where you feel scattered,
Overloaded,
Emotionally full,
And like there's too much moving through you at once.
You do not need to sort it all out right now.
To begin,
We settle.
So find yourself a posture that feels supportive to you right now.
You can be seated on a chair,
On a cushion,
On a mat or the floor.
Or if it is more comfortable for you,
You can also lie down.
Allow the body to be held by the surface beneath you.
Notice where your body makes contact.
The feet on the floor.
The back against the chair.
The legs lay on the bed or a mat.
And your hands resting somewhere simple and comfortable.
Taking your time.
There is nowhere to rush to here.
And then begin by noticing what is already here.
The weight of the body.
The temperature of the air.
The sounds in the room or beyond it.
The simple fact that you are here.
Now bring your attention to your breath.
There's no need to change it,
No need to improve it or fix it.
Only to notice.
And where does it move most clearly for you today?
Isn't the chest,
The abdomen,
The lower ribcage or the throat There is no right answer here.
And if it helps,
Place one hand on the chest,
And one on the abdomen.
Or keep the hands resting where they are.
As you breathe in,
Notice the body receiving the breath.
As you breathe out,
Notice the body begin to settle.
Without forcing.
Without performing.
With presence.
Now begin to expand your attention.
Feel the support beneath you again.
Fairly edges of your body.
Feel where your body meets the ground.
If the mind starts racing,
Gently name what is happening.
Thinking.
Feeling.
Tightness.
Restlessness.
And then come back.
To the present moment.
Back to your breath.
And back to the support beneath you.
If emotion is present.
You do not need to push it away.
And you do not need to dive into it either.
Just let it be here.
In a way that is manageable.
One breath.
One moment.
One return.
And if it helps,
Lengthen the exhale slightly.
Just enough to soften the edges.
And you may say quietly to yourself.
I am here.
I am supported.
I can stay with this one breath at a time.
And then take a few more slow breaths here.
Allow the face to soften.
Invite the shoulders to relax away from the ears.
Let the lower body become heavy and allow the ground beneath you to do some of the work.
And now begin to reorient yourself.
Noticing where you are in the room and the objects around you.
Noticing the lights and the sounds.
And noticing the steadiness that is available right now,
Even if it is small.
Take one fuller inhale.
And a slower,
Extended exhale.
And when you are ready,
Gently lift the gaze or open the eyes.
You do not need to feel perfect.
Only a little more settled.
So that you can begin again with a little more ease.
