Welcome,
Dear one.
Find a comfortable position,
Sitting or lying,
Wherever your body feels supported.
Allow your eyes to close if that feels safe.
Take a slow,
Gentle breath in and a soft breath out.
This is your moment,
A pause to support your nervous system,
To anchor into safety,
Calm and presence.
Bring your attention to your breath.
Notice the natural rhythm,
The gentle inhale,
The soft exhale.
There is nothing to fix,
Nothing to change.
Simply notice.
If it feels helpful,
Place a hand on your belly or chest.
Feel the rise and fall,
Each breath a reminder that you are alive,
Supported and safe.
As thoughts arise,
Notice them and gently return to your breath,
Like waves returning to a shore.
Continue to follow the breath,
In and out,
Soft,
Steady,
Grounding.
Invite your body to soften wherever tension may live,
Your shoulders,
Your jaw,
Your hands.
Every exhale is an opportunity to release.
Every inhale,
A gentle nourishment for your nervous system.
Now,
Take one final,
Deep,
Nourishing breath,
Feeling the body grounded,
The mind softened,
The nervous system calm.
And when you feel ready,
Gently move your fingers and toes,
Bringing your awareness back to the room.
Carry this calm pause with you into your day,
Knowing that at any time,
You can return to your breath and your safe anchor.
You are safe,
You are held,
You are enough.
