So take a moment to allow yourself to arrive just to this practice,
To this present moment.
There's nothing that you need to do or change.
Perhaps just noticing that you are giving yourself an opportunity to pause.
You might begin by simply noticing your breath,
Allowing it to move naturally.
Noticing the inhale.
Noticing the exhale.
Perhaps noticing its pace,
Its rhythm,
And with each breath,
Allowing your body to begin settling bit by bit and at its own pace.
And if you find your mind is still moving through the day,
That's completely natural.
There's no need to push or force anything away.
Slowing down a bit,
Being supported in a space that is here just for you.
Breathing in and breathing out.
So many people who find their way to this practice are those who hold space for others.
Therapists,
Caregivers,
Teachers,
Healthcare providers,
And helpers of many kinds that do all kinds of supporting.
People who listen deeply,
Who witness difficult stories or events,
And those who sit with uncertainty,
Emotion,
And the complexity of being human.
And sometimes people whose bodies carry a part of that work too.
Lifting,
Supporting,
Tending,
Offering care in physical ways as well.
And this kind of work matters.
And it also asks something real of the body and the mind and the nervous system.
But just for this moment,
You are invited to gently set that roll down,
Even if it's only briefly.
You might imagine it as a weight or a bag that you can simply set aside for a moment.
A moment where you don't have to hold anyone or anything else.
It's okay.
Breathing in and breathing out.
And as you allow that,
Notice if anything shifts in the body.
Perhaps the neck and shoulders start to soften,
Or the hands relax,
Or maybe the breath slows down.
Maybe nothing at all,
And that's okay too.
You might see if you can feel the support beneath your body.
Perhaps noticing the weight of your hips or back resting against the chair.
Or maybe the steadiness of the ground under your feet.
Letting the body remember that it is supported,
So you can allow yourself to be held.
And letting whatever is holding you do all the work.
But with each breath,
Letting go perhaps just a little bit more each time.
Breathing in again.
And breathing out.
And if it feels helpful in this moment,
You might also bring to mind something that offers a sense of support for you.
It could be a person,
A place,
A thing,
A memory,
Or even something simple in the natural world.
Nothing you need to picture perfectly,
Just a sense of connection or steadiness.
And you might notice if that sense of support shows up somewhere in your body,
Perhaps in the chest,
Or your belly,
Or in the face,
Or somewhere else.
Just gently noticing.
And as someone who holds space for others,
You may be very practiced at offering attention outward,
Listening,
Tracking,
And supporting.
But for this moment,
You are invited to include yourself in that same field of awareness.
Not as a problem to solve,
But just as a human being who has been present for others.
And all that it takes.
And notice what it's like to simply rest in that recognition.
You might gently sense the rhythm of your breath again.
Or perhaps the feeling of your hands resting somewhere on your body or your lap.
And let your awareness move slowly as if there is no rush.
Or it's this kind of slowing that can make space for subtle shifts.
Breathing in.
Breathing out.
And it's sometimes when we pause like this,
We become aware of the many things that we might be holding.
You don't have to name them all.
You don't have to revisit any stories.
Just acknowledging that they exist can be enough in this moment.
And alongside that acknowledgement,
You might also notice the capacity that is here.
Sometimes that capacity feels wide,
And sometimes it feels a bit narrower.
Both are a part of being human.
But you might notice what feels true for you right now.
And allow that to be enough for this moment.
The steadiness that allowed you to show up for others.
And the presence that brought you into this work.
Both can exist together.
What you carry and the capacity that carries it.
And so for a few more moments,
Let yourself simply rest in this pause.
Held by the chair.
By the breath.
You might gently bring a little kindness into your awareness.
It doesn't have to be elaborate.
Just a quiet acknowledging of the care you bring to your work and to others.
And turning that back on to you.
And for a few more moments,
Allowing yourself to be held just a little bit longer.
Nowhere to go.
Nothing to do.
But just be held in the support of your own presence.
And if you'd like,
You're welcome to take another breath in.
And perhaps a slow,
Audible sigh out.
Letting it all go.
Breathing in again.
And a long sigh out.
And one more time,
If that feels right for you.
And as we begin to close,
Let your awareness widen again to the room around you.
Noticing light.
Or sound.
Or texture.
Or any other simple sensations that are felt through the body.
Feeling yourself here in this moment now.
And remembering that pauses like this can exist in small ways throughout your day.
It might be a breath.
Or a moment of stillness.
Or perhaps a few seconds of letting the body settle before moving on.
Thank you so much for taking time to engage in this practice.
Please know that the work that you do is deeply appreciated.
May you allow yourself too to be held throughout your days.
