Welcome.
Find a comfortable position,
Seated or lying down,
Where your body can feel supported.
Allow your eyes to gently close or soften your gaze.
There's nothing you need to fix or change right now.
This is simply a moment to arrive.
Begin by bringing your attention to the sense of hearing.
Notice sounds around you,
Near or far.
Without following them,
Simply let the sounds come and go.
Now gently shift your awareness to the sense of touch.
Feel the points of contact between your body and the surface beneath you.
The weight of your body being held.
Supported.
Safe.
Bring your attention to the sense of smell.
Notice any subtle scent in the air.
Or simply the feeling of the breath moving in and out through the nose.
Now the sense of taste.
Notice the inside of the mouth.
The tongue resting.
The jaw softening.
And finally,
Your sense of sight.
Behind closed eyes.
Notice darkness or light.
Let the eyes rest back into their sockets.
Soft and at ease.
With the senses gently turned inward,
Allow your awareness to settle inside.
And bring your attention now to your breath.
Feel the light touch of the breath on the nostrils.
And as the breath descends,
Notice the navel expands.
Ribs and chest follow.
Take a little pause.
And gradually release the exhalation.
Another little pause.
Observing four parts to the breath.
The inhalation and pause.
The exhalation.
And pause.
When we witness the breath,
The volume on the mind chatter turns down.
I'm going to count the next few rounds of breathing,
Just the exhalation.
Let's breathe out together now.
And then inhale smoothly,
Deeply,
And pause.
And exhale for five,
Four,
Three,
Two,
One.
Inhale smoothly,
Deeply.
And pause.
And exhale for five,
Four,
Three,
Two,
One.
Inhale smoothly,
Deeply.
And pause.
And exhale for five,
Four,
Three,
Two,
One.
And continue at your own pace.
And if your mind wanders,
That's okay.
Gently return to the rhythm of your breath.
Inhale,
Creating space.
Exhale,
Releasing tension.
Notice any subtle shifts in the body.
Notice how soft the breath is.
Notice how quiet the mind is.
As we begin to close,
Allow your breath to return to its natural rhythm.
Notice the quality of your inner state now.
Take a moment to acknowledge yourself.
A little self-gratitude for taking this time to pause,
To listen,
And to care for your nervous system.
When you're ready,
Swallow if the mouth is dry.
Take a moment to let go of your head and neck.
Wiggle the toes and fingers as you gently reawaken for the day.
