Take a moment to find a position where your body can be fully supported.
Lying down or sitting comfortably.
Whatever feels kind for you right now.
If you haven't already.
Put your stereo headphones on and let your eyes gently close.
Or soften your gaze towards the floor.
There is nothing you need to do in the next 15 minutes.
Nothing to fix.
Nothing to solve.
This time is simply yours.
Notice where you are.
The surface beneath you.
The temperature of the air on your skin.
The sounds around you,
The air.
And far.
And notice without judging it.
How you feel right now.
Perhaps there is restlessness.
A tightness somewhere.
Thoughts that keep circling.
That's alright.
You don't have to push any of it away.
You only have to let it be here.
As you settle.
Let's begin with the breath.
Breathe in slowly through your nose.
And let it fall out through your mouth like a soft sigh.
Again.
In through the nose.
And out through the mouth.
Letting go.
Now we'll try a breath that many people find settling.
Breathe in through your nose.
And when you feel full,
Take one more small sip of air on top.
And then let it all go in one long,
Slow breath out through your mouth.
Once more.
A little more.
And a long,
Slow release.
And one last time in your own rhythm.
Now let your breath find an easy rhythm.
We'll breathe in for a count of four and out for a count of six.
The out-breath just a little longer than the in-breath.
As if each exhale is a small invitation to slow down.
Breathe in,
Two,
Three,
Four.
And out,
Too.
Three.
4 5 6 2.
3.
4.
Out,
2,
3,
4,
5,
6.
Keep this rhythm going on your own now.
If counting feels like effort,
Let it go.
And simply make the out-breath long and soft.
Beautiful.
Let the breath return to its own natural pace.
Bring your attention to your face.
That your forehead becomes smooth.
The space between your eyebrows widens Your eyes rest heavy in their sockets.
Let your jaw unclench.
Your teeth slightly apart.
Your tongue resting softly in your mouth.
Now your shoulders Many of us carry worry here.
At the drop.
A little further than feels usual.
Away from your ears.
Let your arms be heavy.
Your hands open.
Your belly.
Let it be soft.
There is no need to hold it in.
Let it rise with the in-breath and fall with the out-breath.
Now in your mind's eye.
Imagine you are sitting at the edge of a lake at dusk.
The light is soft and golden,
Fading slowly into deep blue.
The air is cool and gentle on your face.
Before you,
The water stretches out,
Wide and calm.
On the far side,
You can see the outline of trees,
Dark against the evening sky.
Perhaps you can hear the water lapping quietly at the shore,
Or a bird,
Far away,
Settling in for the night.
Feel the ground beneath you,
Solid,
Steady,
Holding you.
Now notice the surface of the lake.
When a thought arises in your mind.
A worry,
A plan,
A memory.
See it as a small ripple appearing on the water.
You don't need to follow the ripple.
You don't need to stop it either.
Just watch it as it slowly widens,
Grows fainter and settles back into stillness.
Another thought,
Another ripple.
That it come?
And let it go.
With every out-breath,
The water becomes a little more still.
And so do you.
Now simply rest here.
At the edge of the still lake.
Nothing to do.
Nowhere to go.
Just breathing.
Just being.
Gently become aware of your body again.
Feel its weight,
The places where it touches the surface beneath you,
How completely you are being held.
Know that this stillness was not something you had to create.
It was here all along,
Beneath the ripples.
You can return to it whenever you need,
With a single long out-breath.
Begin to deepen your breath a little.
Let some movement come back into your fingers.
Your toe.
Perhaps a gentle stretch,
If your body would like one.
Carry this calm with you into the rest of your day.
Or into your night.
The lake is always there.
One breath away.
When you're ready.
Slowly open your eyes.
Thank you for taking this time for yourself.
