Hello and welcome.
Let's take a slow,
Deep breath in through the nose and let it go through your mouth.
One more time.
Inhale and exhale,
Letting your shoulders soften just a little.
And if it feels okay,
You can gently close your eyes for a moment or simply soften your gaze.
And notice how your body is sitting right now.
The way of your hips on the chair,
Your feet resting on the floor.
Let your spine grow just a little taller and allow everything around it to soften.
A tall spine,
A soft heart,
A soft face,
Softness around your eyes,
A soft belly.
Inhale and exhale.
And notice how it feels to be right here in between two meetings,
Two tasks,
Two worlds.
Maybe your mind is still in what just happened.
Maybe you're already halfway into what comes next.
And nothing of that is wrong,
Just notice.
And then with your next exhale,
Imagine that you're breathing out that last meeting.
Inhale and as you exhale,
Let any leftover words,
Images or voices drift out with that breath.
Once more,
Breathe in and breathe out.
As if you were emptying a backpack that has become a little too full.
For these few breaths,
There's nothing you need to perform.
No one to impress,
Nothing to hold together.
Just this moment,
Just this pause,
Just this breath.
And let your breath become a little slower.
Maybe let your exhale be slightly longer than your inhale.
And silently count.
Breathe in for 4,
2,
3,
4 and breathe out for 6,
2,
3,
4,
5 6.
And do this in your own rhythm for a few more breaths.
In for 4,
Out for 6.
As if you were slowly turning down an inner dimmer switch.
And now in this small pocket of stillness between meetings,
Ask yourself a simple question.
How do I want to step into the next moment?
Not what you should say,
But how you want to be.
Maybe a word appears.
Present,
Grounded,
Clear,
Soft,
Brave,
Playful.
Just let one word,
Whatever it is,
Let it arise without overthinking it.
And once you have your word,
Inhale and feel that quality filling your body.
And on the exhale,
Imagine sharing that same quality with the room you're about to walk into.
Inhale,
I fill myself with.
And exhale,
I share.
A few more breaths like this.
And as we close,
Bring your attention back to your body.
Feel your feet on the floor,
Your seat resting on the chair,
And your spine supporting you.
Take one slightly deeper breath in and a soft,
Complete breath out.
And when you're ready,
Let your eyes gently open if they have been closed,
And let your gaze land on something that is still in the room.
Carry this feeling from your short pause and your chosen word with you,
Whatever comes next.
You can return here at any time during your day.
It only takes a few breaths to remember that stillness is always,
Always within reach.
