Welcome,
Dear ones.
If things have felt like too much today,
You are not alone.
This practice is not about fixing everything.
It is simply a small pause.
A moment to slow down.
A chance to let your nervous system feel even a little more supported There's nothing you need to do perfectly here.
Just notice what you noticed.
And take what feels supported.
Before we begin.
Take a moment to get comfortable you might sit.
Lie down or settle in any position that feels supportive for your body right now Maybe adjusting a pillow,
Softening your shoulders or letting yourself arrive a little more fully here There's no perfect way to do this.
Just finding a position that feels steady enough for this moment and before we turn inward Let's begin by gently orienting Ever so slowly,
Allow your eyes to slowly and gently look around the space you're in No rush here not judging what you're looking at Just letting your gaze land on a few simple things around you.
Maybe noticing colors.
Shady.
Or familiar objects nearby.
Again,
Not analyzing anything.
Just letting your nervous system take in the environment around you Notice the support beneath your body The chair,
The bed,
The floor Feel the way you are being held right now and if it feels okay for you Take a slow breath in through your nose And gently exhale out.
Again,
Breathing in slowly and softly releasing.
One more time.
Allowing your exhale to be easy There's nowhere else you need to be right now.
Nothing to fix.
Nothing to force.
Just arriving here one breath at a time Now gently begin to look around the space you are in once more.
Letting your eyes move slowly Notice a few things around you Maybe a color.
A shame.
Texture.
Like coming through a window.
Something familiar something neutral You are not trying to force yourself to feel calm.
You are simply allowing your nervous system to take in the environment around you.
To notice.
That you are here in this moment right now.
If it feels good to you,
Feel free to shut down your eyes or keep a soft gaze.
And I invite you to start to notice your feet if that's available to you today maybe gently pressing them into the floor or simply noticing warmth,
Coolness,
Or contact.
Now notice your legs your hips Just breathing into any sensations you feel here,
Not changing anything.
Just noticing.
Allow your awareness to travel up to your belly your chest.
Bring awareness to your hands if that feels good Maybe resting them somewhere supportive.
You might gently rub your fingertips together,
Place one hand over your heart and chest,
Or chest feeling contact.
Feeling support Overwhelm often asks the body to hold too much.
Too many thoughts.
Too many feelings.
Too much stimulation.
Too much responsibility.
And sometimes the nervous system forgets that it is allowed to pause.
Right now,
You do not need to solve anything or everything.
You are simply allowing yourself one small moment of support.
Notice if there is one area of your body that feels tense.
Maybe the jaw the shoulders belly.
The hands.
See if that place can soften by just one percent.
Not all the way.
Just a little That is enough.
Take another slow breath in and a longer breath out Allow your shoulders to drop away from your ears Allow your jaw to soften Allow your tongue to rest If your thoughts are moving quickly,
That's okay You do not need to stop them.
You might imagine placing each thought on a leaf floating down a stream.
Letting them float away for just this moment or imagine setting something heavy down beside you for just this moment It's not forever.
Just for now.
I invite you to notice what feels supportive in this moment.
Maybe the feeling of your breath the floor beneath you.
Maybe hear the sound of my voice.
Or the simple knowing you choose to pause and care for yourself.
You are allowed to slow down.
You are allowed to rest.
You are allowed to need support.
Take one more slow inhale and a gentle exhale Feel the support beneath you once more And before we close,
Ask yourself gently.
What would help me feel supported after this practice?
Maybe water?
A few more quiet moments.
Gentle movement,
Fresh air.
Rest your connection see what arises naturally.
Thank you for pausing today.
Thank yourself for pausing today.
Even a few moments of slowing down can matter.
And whenever overwhelm returns.
You can come back to your breath.
Your body.
And this moment again.
Taking a final deep breath in And exhale,
Sigh it out.
Ever so gently take your time reorienting back into the space in your day.
And I'll meet you again soon,
Dear one.
