Let's begin by just arriving,
There's no need to change anything yet,
No need to fix how you're feeling,
Just noticing you're here.
Take a moment to settle your body,
Whether you're lying down or sitting,
And gently allow your eyes to close if that feels okay.
Let's take a slow breath in through the nose,
And a soft exhale out the mouth,
Again in through the nose,
And out through the mouth,
And let that exhale be a little longer,
Like you're sighing something out.
There's nowhere else you need to be right now,
Nothing to achieve,
Nothing to get right,
Just this moment.
And I want you to begin by noticing where are you holding tension,
Just sensing,
Feeling into the body,
Maybe it's your jaw,
Your shoulders,
Your belly,
Just noticing what's already here.
And instead of trying to release it,
Just gently say,
Yeah,
It's okay that this is here,
We're not forcing the body to relax,
We're creating safety,
So it wants to.
Now bring your awareness down into your body,
Out of the mind,
And into sensation.
Feel the weight of the body,
Where your body is being held,
By the floor,
The chair,
The bed,
Beneath you.
And let yourself be supported,
Really supported.
And just for a moment,
Press gently into that support.
And if you're lying down,
Feel your back,
Your hips,
Your legs,
If you're seated,
Feel your feet on the ground.
And quietly remind yourself,
I am supported.
Take a breath here,
With me,
And now bring one hand to your body,
Somewhere that feels natural,
That feels comfortable,
Like the heart,
Belly,
Chest,
And just feel the sensation of your own touch.
Let yourself be held.
This isn't about doing it perfectly,
It's about reminding your body,
You're here with it.
And softly,
In your own time,
Say,
I'm here.
In this moment,
I'm here.
And notice what happens,
Without judgment,
Without expectation.
Simply be here.
Now begin to deepen your breath slightly.
Just allowing a little more space on the inhale.
And a longer,
Slower exhale.
And with every exhale,
Imagine your body softening,
Just one percent,
That's all.
Not everything at once,
Just a subtle softening.
And if your mind is busy,
That's okay.
We're not trying to silence it,
We're just not following it.
And each time you notice you've drifted,
Come back.
Come back to your body,
Back to sensation,
Back to breath.
Now I want you to gently scan your body again.
Is there anywhere that feels slightly softer?
Even one percent different?
That's enough.
That's your body responding to your presence,
To the gentle breath,
To awareness.
Now bring your full attention to your belly.
And as you breathe in,
Allow it to gently expand.
And as you breathe out,
Let it soften.
Soften.
This is the breath your body understands.
The breath of safety.
Stay here for a few breaths.
And just for a moment,
I want you to imagine this.
That you don't need to rush.
That you don't need to figure everything out right now.
That in this moment,
You are safe enough.
Not perfect.
Not completely healed.
But safe enough to receive.
Safe enough to be here.
And let that land in your body.
And imagine you anchor that sensation of safety in every fiber of your being.
In this moment,
I am okay.
And let that be enough.
Take one more slow breath in.
And a long,
Soft exhale out.
And begin to gently bring awareness back to the space around you.
The sensation of the room you are in.
The sounds you can hear.
The feeling of being.
In your body.
Slowly inviting some movement back into your body.
Wriggle fingers and toes.
Rock the head from side to side.
Maybe take a nice,
Big stretch.
And when you're ready,
Slowly blink the eyes open.
And just take a moment before you move on to notice how you feel.
All the subtleties.
You came back to yourself.
And that matters.
