Let's begin by arriving here,
Gently coming into this moment,
Just as you are.
You can take a slow breath in through the nose,
And a soft exhale out of the mouth.
Again,
In through the nose,
And out through the mouth,
Let the exhale linger,
Like you are laying something down.
And just begin noticing the movement of your mind,
The thoughts,
The looping,
The reaching ahead,
There's a rhythm to it,
A familiar current.
And the mind moves this way when it's trying to keep you safe,
Trying to prepare,
To understand,
To stay one step ahead.
And for a moment,
Perhaps you can acknowledge that,
Softly,
Internally,
You could say thank you,
I see you.
And then,
Gently,
Begin to shift your attention from thinking,
Into feeling,
Down into the body.
Feel the weight of you,
The way your body is being held,
By the support beneath you,
The ground beneath you,
And let yourself lean into that support,
Just slightly,
And sense what happens when you allow yourself to be held.
Bring your awareness to your chest,
Your belly,
These places often tighten when the is active,
When there's a sense of holding on,
You can begin to soften,
Just a little,
Let your shoulders drop a fraction,
Let the jaw loosen,
And let the tongue gently rest,
And as you breathe,
Invite a little more space in,
And a slower release out.
The exhale lengthens,
And something in the body begins to settle,
Stay with that,
For a few breaths,
Thoughts may still move,
Through your mind,
Like clouds across a wide sky,
And you can watch them,
Without needing to follow,
Just let them drift,
Passing through the space of your awareness,
And each time you notice,
You've been carried away,
Gently return to the feeling of your body,
To the breath,
Move,
And this is where calm begins to unfold,
In the rhythm of the body,
In the steadiness beneath the noise,
Now bring one hand to your body,
Somewhere that feels grounding,
Safe,
Comforting,
And feel the sensation of your own touch,
The temperature of the hand,
And the quiet reassurance of it,
And in your own time,
Say,
Allow those words to land,
Even within the movement of the mind,
There is a deeper presence,
Steady,
Unchanging,
And sense what it feels like to pause here,
To rest in this space,
Without needing to rush forward,
Just being,
Slowly now,
Begin to bring awareness back,
To the space around you,
The sounds,
The support beneath you,
Your body,
The feeling of being here,
And take a moment to notice what feels softer,
What feels quieter,
Even in a small way,
The mind may still move,
But something within you has found space,
And a gentle sigh,
Out the mouth,
And a gentle sigh,
Out the
