Find a comfortable position,
Allowing your body to settle into stillness.
Let your hands rest softly,
Your shoulders drop and your jaw unclench.
If it feels right,
Close your eyes or lower your gaze,
Inviting the world to soften and fade into the background.
Begin by noticing your breath.
No need to change it,
Just let it move as it wishes.
Feel the gentle rise and fall,
The coolness as you inhale,
The warmth as you exhale.
With each breath,
Imagine a wave washing gently over you,
Soothing and steady.
Now bring your attention to your body.
Picture a warm light at the crown of your head,
Slowly travelling down.
As it moves,
Notice what it touches,
Your forehead,
Your eyes,
Your cheeks.
Is there tension or softness?
Let the light continue over your neck and shoulders,
Down your arms,
Across your chest and back.
Notice any tightness,
Restlessness or heaviness.
Are your shoulders drawn up?
Is your stomach tight?
Simply observe,
As if you are listening to your body's quiet language.
There is nothing to fix,
Only to notice.
Let the light drift down through your hips,
Your legs,
All the way to your toes.
Where does your body hold its stories of stress or protection?
Maybe there's a flutter in your chest,
A clenching in your hands,
Or a subtle vibration in your legs.
With each breath,
Offer these places a gentle whisper,
Thank you for trying to keep me safe.
Now shift your awareness to your emotional landscape.
What feelings are present right now?
Perhaps anxiety,
Irritability or a sense of overwhelm.
Maybe there's numbness,
As if you're moving through life behind glass.
Whatever is here,
Welcome it like a guest at your door.
You are allowed,
You might say,
You are seen.
Notice if your mind is busy,
Racing through worries,
Replaying old hurts or leaping ahead to what might go wrong.
See if you can observe these thoughts as clouds drifting across a wide sky.
You are the sky,
Vast,
Steady,
Unchanged by passing weather.
If you feel swept away by a thought or sensation,
Gently guide your attention back to your breath.
Feel the inhale,
The exhale,
The ground beneath you.
Each return is an act of kindness.
Rest here for a few more breaths,
Simply witnessing your experience,
Body,
Emotion,
Thought,
All part of the tapestry of being alive.
There is nothing you need to change,
You are enough,
Just as you are.
When you feel ready,
Let your awareness widen.
Notice the sounds around you,
The air on your skin.
The support beneath you.
Wiggle your fingers and toes.
If your eyes are closed,
Open them softly,
Carrying this gentle awareness with you into the rest of your day.
