You are here now.
That's all that matters.
You don't need to fix anything.
You don't need to understand what's happening.
Your body is asking for a moment of care.
And you've answered.
That's enough.
Let the weight of your body be held by whatever supports you.
Feel that support.
Real.
Steady.
Constant.
Notice your feet.
Your seat.
Your back.
Let gravity be your ally.
Feel the temperature of the air.
The texture of your clothes.
The gentle rise and fall of your breathing.
You are safe enough to notice these things.
You are safe enough to be here.
We'll invite the body to remember its rhythm.
Inhale softly through your nose.
Two.
Three.
Four.
Hold for two.
And exhale through the mouth for two.
Three.
Four.
Five.
Six.
Hold for two.
Let's do one more together.
Inhale softly through your nose.
Two.
Three.
Four.
Hold for two.
And exhale through the mouth for two.
Three.
Four.
Five.
Six.
Hold for two.
And repeat gently three or four rounds.
Letting each exhale lengthen just a little more.
If the numbers fade,
Let them.
Just feel the breath moving like a tide.
In.
And out.
Slow.
And steady.
Now bring awareness to the body again.
Soften the space around your eyes.
Let the jaw unclench.
Let the shoulders drop.
The chest widen.
The belly loosen.
Each breath tells the body you are safe now.
Each exhale whispers you can rest.
Now that the body is a little softer,
Begin to notice the spaces between your breaths.
There's a rhythm here.
Quiet.
Steady.
Like waves rolling in and out.
In.
And out.
Let the breath move you.
Inhale.
Feel the ribs widen.
Exhale.
Feel the weight disappearing.
Each breath tells your nervous system we are safe enough to slow down.
With every exhale,
A little more of the tension melts.
Shoulders loosen.
The spine unwinds.
Even the tiny muscles around your eyes release.
Notice the gentle pulse inside you,
Your heartbeat,
Finding its natural rhythm.
The breath and the heart begin to move together.
A conversation between calm and aliveness.
This is your body remembering balance.
It knows how to return here.
Let the stillness inside you grow,
Filling every cell with quiet strength.
Whatever you're feeling,
It's okay.
Your body isn't failing.
It's protecting you.
The only way knows how.
You can thank it.
Tell it softly.
I am here.
You don't have to do this alone.
Let the next exhale carry away the leftover tension.
Like clouds drifting across a wider sky.
Now slowly,
Without rush,
Begin to feel the space around you again.
The sounds.
The air.
The light.
You're not escaping anything.
You've simply remembered how to come home to yourself.
Take one last full inhale and exhale through the mouth long and easy.
You are here.
You are safe.
And your body knows the way back.
