Wherever you are right now,
However you arrived here,
Tired,
Scattered,
Holding onto too much,
I want you to know it's enough.
Just arriving here is enough.
You pushed play.
You did good.
You don't need to worry about anything for the next few moments.
You're exactly where you need to be.
You don't need to figure anything out.
The only thing being asked of you right now is to let yourself be here.
So let's begin.
Find a position that feels easiest for your body.
It could be sitting,
Maybe lying down,
Or leaning against something.
Let the weight of your body be held by whatever is beneath you now.
Take one slow breath in.
And let it go.
Don't try to breathe in any certain way.
Just notice that you're already breathing.
That your body has been doing this every moment of your life without having to ask.
There's an intelligence inside you.
That never stopped working on your behalf.
Your heart beating,
Your lungs filling with breath.
Your nervous system,
Even now.
Trying to find its way back to safety.
Let's help it get there.
Bring your attention to the top of your head.
Just to notice.
Feel the weight of your skull.
The skin of your scalp.
Anyplace there's tension,
Just breathe into it.
I see you.
Let your awareness drift down your face to your jaw.
This is where so many of us hold unspoken things,
The words we swallowed,
The feelings we kept small.
Let your jaw soften.
Let your tongue drop away from the roof of your mouth.
Let your shoulders drop away from her ears.
Now bring your attention to your throat.
The place where your voice lives.
Where your courage is.
Take a breath.
Let it be wide and widen the throat with your breath.
Move your awareness down into your chest.
Into your heart.
Place a hand over your heart.
This muscle has been beating for you every single day of your life.
Without rest,
Without asking for anything.
Can you feel it?
Can you feel the rhythm of it?
Breathe into your chest.
Let it expand.
Let it soften on the exhale.
They're your belly.
This is the place most of us learn to hold.
To pull in,
To tuck in,
To make small.
Let it go.
Just for right now,
In this moment,
Let your belly be exactly as it is.
Soft,
Round,
Alive.
This is your center,
Your gut.
The oldest,
Wisest part of your nervous system.
Breathe here.
Let your awareness continue down into your hips.
This is where you carry the weight of things.
Old grief.
Old stories.
Old versions of yourself you haven't quite let go of.
Just breathe.
Don't have to release it all today.
You just have to let your body know that you're listening.
Now breathe down into your legs,
Your thighs,
Your knees.
Her cats.
All the way down into your feet.
The soles of your feet.
The place where you meet the earth.
Feel the ground beneath you.
This is real.
You are here.
You are safe.
Now let's give your nervous system something to hold on to.
Take your breath in for a count of four.
One,
Two,
Three,
Four.
Hold it at the top.
And exhale slowly for a count of six.
5.
.
.
4.
.
.
3.
.
.
2.
.
.
Again,
Breathe in,
Four,
Three,
Two,
One,
Hold.
And out one day.
Four,
Five,
Six.
One more time.
Four three two one hold and let it all out two three four five six beautiful let your breath return to its natural rhythm now Notice what shifted.
It might be subtle,
A slight softening behind the eyes.
A heaviness in your limbs?
A sense of being more inside your body than you were a few minutes ago.
This is regulation.
This is your nervous system remembering that it knows how to rest.
You came home today,
Not to a place,
But home to yourself.
This body,
The one you live in.
That when you push,
You rush,
You ask so much of.
This body has been waiting for this moment with you.
It's wise.
It's yours.
And it knows the way back every single time.
Begin to deepen your breath.
Put a little more life back in.
Gently wiggle your fingers and your toes.
Let your awareness come back to the room.
When you're ready,
You can slowly blink your eyes open.
The ground.
Remember where you are.
Remember to carry this with you throughout your day the softness,
The slowness,
The knowledge that you can always come back here.
That you can always come back home to yourself.
