If your mind feels busy,
Or your heart feels heavy right now,
You don't need to fix anything.
Simply arrive,
And allow yourself to be gently guided back into calm,
Steady presence.
Let's begin by settling into a comfortable position,
Allowing the body to feel fully supported.
There is nothing you need to do,
Nowhere you need to be.
Feel the meeting points between the body and the place you're resting,
The earth rising up to meet you.
Feel the support underneath you,
Behind you.
Take a deep inhalation,
And pause,
Hold the breath for a short moment.
And then haaar out the exhalation,
Give in to gravity.
Let's do that one more time.
Gently soften around the edges,
Let go of any muscles that might be gripping.
Feel the body supported by the earth beneath you.
Each exhalation,
Softening into this support.
Now gently bring your attention to the heart centre,
There's nothing to change here,
Simply notice and softly witness.
Begin to sense the rhythm of your breath moving in and out of this space,
Soft and unforced,
As though you are breathing directly through the heart.
Remember where attention goes,
Energy flows.
With each inhale,
Sense a quiet warmth entering the heart.
And with every exhale,
Allow the light to expand,
Dissolving any heaviness,
Tension or any attachments.
Allow the shoulders to soften,
Empty the mouth of any holding,
Unclenching the jaw,
The belly softening,
And gently rising with each inhalation.
If anxiety has been present,
Know that you don't need to fix it,
Simply let the breath create space around it.
Allow this gentle warmth,
This light to spread through the body,
Flowing into the shoulders,
The arms,
The belly,
Into the hips,
The legs,
Simply breathe through the heart centre.
The body is light,
Lightness.
If thoughts arise,
Let them drift past,
Like distant clouds.
Each time,
Softly return to the feeling of breathing through the heart.
Now imagine this light gently radiating beyond you,
Touching the people around you,
Your loved ones,
Your wider community.
Sense connection without effort,
Support without striving.
Stay here for a few more breaths.
Resting in the calm,
Steady presence of your heart.
Resting in stillness.
Resting in ease.
And when you're ready,
Gently begin to return.
Carrying this sense of softness,
Connection and quiet strength with you.
