Welcome.
This is a quiet place for tired minds.
There's nothing you need to fix or figure out right now.
Even listening is enough.
If it feels comfortable,
You might like to gently close your eyes and let this be a soft place to land.
Let's take 10 soft minutes just for you.
A tiny pause in the middle of whatever life is asking from you today.
If you can,
Imagine you are right here with me,
Sitting by this mountain waterfall.
The water is clear,
Cold and fresh.
Snow is melting at the top of the ridge and drifting down in silver threads.
The air is crisp,
In that good way.
The kind that wakes the soul a little.
And for the next few minutes,
It's just you.
You,
Your breath and the sound of the water.
So,
Let's begin.
Find your comfortable seat,
Shoulders loose,
Jaw soft,
Belly relaxed.
Take a slow breath in and a longer breath out.
No need to push,
No need to perform.
Just breathing like a human who is allowed to take up space.
Let the breath land naturally.
Again,
In and gently out.
Let your body know that you are safe right now.
Nothing to fix,
Nothing to rush.
Now,
Bring your awareness to your shoulders.
Feel where you might be holding the day,
The conversation,
The to-do's,
The worries you didn't ask for.
And on your next exhale,
Imagine them dropping down your arms and into the ground.
Not permanently,
Just for this moment.
You can pick them back up later,
If you actually want them.
Breathe again.
Now,
Picture the waterfall.
See the water falling in a steady flow.
Melting the last bits of snow as it moves.
Refreshing everything it touches.
Imagine stepping just a little closer.
Not so close you get soaked,
Just close enough to feel the mist on your skin.
Let the sound wash over you.
Let it soften the tight place in your body.
Let it melt whatever stress you've been carrying.
The same way the snow melts into the flow.
With each breath out,
Give the waterfall one thought,
One worry,
One little knot of tension.
Let the water carry it away.
Breathe in freshness.
Breathe out heaviness.
Now,
Gently bring your attention down to your feet.
Feel the ground underneath.
Solid.
Dependable.
Not going anywhere.
Let that steadiness rise up through your legs,
Your spine,
Your chest,
All the way to the head.
You are held.
You are safe.
You are supported here.
Thoughts may pop up.
Let them.
We aren't chasing quiet today.
We're just choosing softness.
When a thought appears,
Imagine placing it on a leaf and let the water sweep it downstream.
No drama.
No judgment.
Just thank you,
Not now.
Return to your breath.
Slow,
Steady,
Calm.
Now repeat after me or in your mind.
I'm allowed to rest.
I am allowed to slow down.
My body knows how to let go.
My mind can soften.
I'm safe in this moment.
I can start again at any time.
Breathe those in like a warm tea.
Take one final slow breath in and long relaxed breath out.
Feel your body a little lighter.
Your mind a little clearer.
Your heart a little softer.
When you're ready,
Gently open your eyes.
Thank you for spending this time with me.
You did beautifully and take this calm with you,
Moving slowly back into your day.
You can return here whatever you need.
A soft place to land.
