Welcome.
Before anything else happens,
Allow yourself to receive this moment.
Not as practice,
Not as improvement,
But as permission.
Permission to stop striving.
Permission to stop managing.
Permission to stop carrying what does not belong to this moment.
Nothing needs to happen.
You are not here to reach a higher state.
You are here to arrive fully where you already are.
Let your eyes close gently,
As if they are simply resting.
Not shutting the world out,
Just turning inward.
Take a moment to sense your body as a whole.
Not parts.
Not details.
Just the fact of being embodied.
Let that recognition settle.
Bring your attention to the top of your head.
Imagine the slightest sensation of warmth there.
Not heat,
Not pressure,
Just awareness.
Allow that awareness to slowly drift downward,
Across the forehead,
Behind the eyes.
Notice how much effort lives there,
Without being noticed.
Let the eyes soften completely,
As if they are melting back into the skull.
The jaw loosens.
The tongue rests in the mouth.
No need to hold anything in place.
Let the awareness move into the neck.
Notice the neck,
Without trying to fix it.
Notice how it supports the weight of thought.
Allow it to rest.
Now the shoulders.
So many responsibilities gather here.
So many unspoken obligations.
You don't have to drop them all at once.
Just let them become lighter.
With each exhale,
Imagine the shoulders widening slightly.
Spreading the load,
Until there is nothing to hold tightly anymore.
Let the arms become heavy.
Elbows soft.
Hands open.
Notice the hands.
They don't need to do anything.
They are allowed to be empty.
Bring attention to the chest.
Feel the breath moving naturally.
Not changing it yet.
Notice how the chest responds when you allow it space.
Now the belly.
This is a place that often holds what was never meant to be held.
Let the belly expand on the inhale.
Let it soften on the exhale.
Nothing needs to be controlled here.
Move awareness into the hips and pelvis.
Let gravity do its work.
The legs grow heavier.
Thighs resting.
Knees unheld.
Calves releasing.
All the way into the feet.
Feel the feet fully supported.
Your body knows how to rest.
You are simply allowing it again.
Now we introduce the breath.
Slowly inhale through the nose.
For 4 seconds.
3 2 1 Now hold the breath.
For 7 seconds.
6 5 4 3 2 1 Now exhale through the mouth.
As if through a narrow straw.
For 8 seconds.
6 5 4 3 1 Again,
Inhale through the nose.
4 3 Hold.
7 6 5 1 Exhale.
8 7 6 5 4 1 Each exhale tells your nervous system.
There is no emergency.
Stay with this rhythm.
Continue this breath pattern on your own.
For about 5 minutes.
And I will be back with you.
If thoughts appear.
Let them ride the breath out.
At a certain point.
You may notice something shift.
The breath becomes effortless.
The body feels heavier.
Or lighter.
Or both.
Thoughts may still appear.
But they feel farther away.
You are not pushing them away.
They simply lose importance.
Imagine descending gently.
As if into deeper water.
Not sinking.
Not falling.
Just moving into depth.
With every breath.
The surface grows quieter.
Below effort.
Below intention.
There is a calm,
Stable field.
You don't need to name it.
You are here now.
Imagine an open space.
Not a place.
A state.
It feels neutral.
Balanced.
Unstrained.
Nothing is demanded of you here.
You notice that your presence alone.
Shapes this field.
Not by force.
But by coherence.
Look around.
What do you see?
Do you hear anything?
Maybe smell anything?
When your thoughts,
Emotions and body stop arguing with each other.
This field appears naturally.
Stay here.
Notice how it feels to not be pulled forward.
Or pushed back.
Or measured.
Here.
Nothing needs to be earned.
Miracles are not events here.
They are responses.
Responses to clarity.
Responses to availability.
Let that understanding sink in slowly.
Now gently imagine this state moving with you.
Not changing your life dramatically.
Not forcing transformation.
Just subtly influencing how you respond.
You speak from this place.
You choose from this place.
You pause from this place.
Say silently.
I do not chase what belongs to me.
I allow life to meet me.
I do not chase what belongs to me.
I allow life to meet me.
Feel how these words resonate.
Not as affirmations.
But as acknowledgements.
Remain here.
Do nothing.
If the mind tries to interfere,
Gently return to sensation.
Feel the breath in the chest.
The weight of the body.
This is not emptiness.
This is alignment.
You may feel a sense of expansion.
Or stillness.
Or emotion.
Let whatever arises pass through.
Nothing needs to be held.
Begin to sense the body again.
Fingers.
Toes.
The room around you.
Take a final deep breath in.
And let it go slowly.
Know this.
You do not leave alignment behind.
You simply stop noticing it.
And now,
You remember again.
When you're ready,
Gently open your eyes.
Welcome back.
