Welcome.
Before the day begins to ask anything of you,
Let's pause here together.
You don't need to be ready,
You don't need to feel calm,
Just notice that you're here.
Take a moment to sense the support beneath you.
The bed,
The chair,
The floor.
Let your body be held rather than holding itself.
Now gently bring your attention to your breath.
Not to change it,
Just to notice it arriving and leaving again.
If it feels helpful,
You might place a hand somewhere that feels steady,
Your chest,
Your belly or simply let your hands rest where they are.
Notice what it's like to be in your body right now.
Noticing without analyzing,
Noticing without needing to improve anything.
You might become aware of a sensation that feels neutral or even slightly comforting.
The warmth of your hands,
The weight of your body,
The rhythm of your breathing.
If your mind wanders,
That's okay.
Each time you notice,
You're already coming back.
There's no need to gather motivation or intention here.
No need to decide how the day should go.
This is simply a moment of arriving.
You might quietly ask yourself,
What do I notice right now?
And allow whatever comes up to be enough.
Take one more gentle breath,
Let your shoulders soften,
Let your jaw unclench,
Let your body know it doesn't have to rush.
And when you're ready,
You can begin to bring a little movement back.
Wiggling your fingers or toes or opening your eyes if they were closed.
You don't need to carry this feeling with you,
Just know that it's available.
A place you can return to whenever you need to pause and begin again.
Go gently.
