Welcome.
Take a moment to settle into a position that feels comfortable for you.
You don't need to change anything or become anything different.
Simply allow yourself to arrive.
If it feels comfortable,
Gently close your eyes or soften your gaze.
Begin by bringing your attention to your breath.
With every inhale,
Notice the way oxygen enters your body,
Nourishing every fiber,
Every cell,
Every part of your being.
Feel the gentle expansion through your ribs,
Your chest,
Your belly.
And with every slow cleansing exhale,
Feel your body soften as it releases.
Notice the gentle contraction as your breath leaves you.
Carrying away any unnecessary tension you're holding.
There is nowhere else you need to be right now.
Nothing you need to solve.
Nothing you need to accomplish.
Just this breath,
Just this moment.
Now bring your awareness inward.
Can you sense the subtle pulse of blood as it moves through your body?
The quiet rhythm that has been carrying you through every moment of your life without asking for your attention.
A steady reminder that your body knows exactly what it's doing.
Notice the places where your body meets the earth beneath you.
Feel the support that is holding you and allow yourself to let go.
Our days can become so full of doing.
Moving from one task to the next.
Thinking about what has already happened or what still needs to be done.
We begin to move through life on autopilot.
Forgetting that this moment is the only one we're ever truly living.
So for these next few breaths Simply be here.
Notice the temperature of the air against your skin.
Notice the sounds around you without needing them to be different.
Notice the gentle movement of your breath.
This moment asks nothing from you except your presence.
Perhaps you begin to notice a little more space within yourself.
Not because your circumstances have changed.
But because you've remembered that you can pause.
That beneath the pace of the world there is a steadiness already within you.
A place you can return to again and again,
No matter what your day holds.
Take one more slow nourishing breath in.
And a long unhurried breath out.
As you continue with your day,
Know that this sense of presence is never far away.
It doesn't require perfect conditions or extra time.
It begins with a single conscious breath.
When you're ready,
Gently invite some movement back into your fingers and toes.
And in your own time,
Slowly begin to open your eyes.
Thank you for taking this time to pause with me.
Have a wonderful day.
