Welcome.
Take your time arriving.
This practice is about coming back,
Again and again,
To what matters.
Not with force,
But with choice.
Let your body settle.
Let the breath find its own rhythm.
No need to shape it.
Just let the natural wave of breathing move through you.
And gently close your eyes.
Now choose one point of focus.
Perhaps your breath.
A sound in the room.
A sensation in the body.
Just one.
Simple and clear.
Rest your attention there.
Gently,
Steady,
Like a candle flame is sheltered from the wind.
Not rigid,
Not tense.
Just present.
And as you rest with this point of focus,
Notice how the mind,
As minds do,
Begins to wander.
Thoughts,
Memories,
Planning,
Commentary.
All completely normal.
When you notice you've drifted,
Take a soft breath in,
And guide your attention back.
No judgement.
Just return to the breath.
This is the heart of the practice.
Coming back with kindness.
Feel the body supporting you.
Feel the breath gently moving.
Trust that settling happens all on its own.
Let your focus anchor you.
A small,
Steady point of presence.
And when the mind wanders again,
As it will,
Simply notice.
Acknowledge the movement.
And come home to the moment you choose.
This is alignment.
Not perfection,
But presence.
Not control,
But clarity.
Repeat silently,
Slowly.
I can choose what I return to.
My attention shapes my experience.
Let these statements settle into your awareness.
Not as beliefs you must hold.
But as possibilities you can explore.
Return once more to your chosen point of focus.
Breath.
Sound.
Or sensation.
Feel the steadiness that comes from choosing.
Feel the softness that comes from allowing.
If new thoughts arise,
Let them drift like clouds across a wide,
Open sky.
There's nothing to fix.
Nothing to chase.
Just the repeated act of returning.
Notice how this repetition creates clarity.
How simple it can be.
To come back to one thing.
One moment.
One breath.
Let yourself rest here.
Present.
Present.
Aware.
Aligned.
And as we come towards the end of this practice.
Take a slow,
Comfortable breath in.
And a long,
Relaxed breath out.
Feel your body again.
Feel the space around you.
Feel the quiet you've created inside.
And when you're ready,
Carry this sense of alignment with you.
The knowledge that you can return to what matters at any moment.
And just gently open your eyes.
And return to the day.
And as always,
Be gentle with yourself.
