Welcome to pause with Anja.
A few quiet minutes to pause,
Breathe.
And come back to yourself.
Today we're coming back down into the body and into a steady rooted sense of calm.
Let's begin.
Find a comfortable position seated or lying down.
If you are seated,
Let both feet rest flat on the floor.
Let your eyes gently close.
When life feels scattered or shaky,
Too fast,
Too much,
Pulling you in every direction.
The body is always here.
And the ground is always beneath you.
That's where we will return.
Feel every point where your body meets the surface beneath you.
Solid.
Support it.
Take a slow breath in through your nose.
In a long breath out.
When we are anxious or scattered,
We live up in the head,
In the world of thought.
So with the next breath out,
Let your awareness sink down.
Out of your head.
And into your body.
Feel the weight of your body.
Feel it being drawn gently downward.
Toward the Earth by the quiet pull of gravity.
You are here.
In this body.
In this moment.
Nowhere else.
Slowly bring your attention to the parts of you that touch the ground.
Your feet on the floor.
Or your body on the bed or the chair.
Really feel that contact.
Pressure.
The support.
The solidness of it.
The floor is holding you completely.
You don't have to do anything to stay healthy.
Beneath the floor is the building.
And beneath that.
The Earth itself.
Vast.
Ancient.
And utterly steady.
All of it.
Holding you up,
Right now.
Let yourself lean into that support.
Let yourself be held by something far bigger and steadier.
Than the worries of the day.
Now imagine.
Like a great old tree.
That roots begin to grow gently down from the base of your body.
From your feet.
From the space of your spine.
Reaching and growing down into the earth.
With each slow breath,
These roots grow deeper.
And wider.
Spreading through the ground beneath you,
Anchoring you softly in place.
Feel how steady this makes you.
Like a tree you can bend and sway when the winds of life blow.
The stress,
The worry,
The noise.
But your roots hold you.
You will not be blown over.
Draw up a sense of calm strength from the earth.
With each breath in.
Steady.
.
.
Solid.
Grounded.
Rest here now.
Rooted.
And still.
As steady as the ground beneath you.
Whatever is happening in your life.
This steadiness is always available.
You can always come back to your feet.
Your breath.
And the Earth beneath you.
Solid.
Calm.
Here.
When you are ready.
Begin to deepen your breath.
Feel the ground beneath you once more.
Wiggle your fingers and your toes.
And gently.
Open your eyes.
Carry this rooted,
Steady feeling with you.
And remember.
Whenever the day feels shaky.
You can always come back to your feet on the ground and one steady breath.
I'll see you next week.
Thank you for practicing with me today.
Whenever you need a moment of calm,
This space will be here for you.
Be gentle with yourself.
Until next time.
