Welcome.
This is a breath-based meditation.
It'll help you feel stable,
Present and calmly focused.
So make yourself comfortable.
Close your eyes if that feels safe.
Allow your body to be still.
Feel the surface beneath you supporting you.
There's nothing to hold right now.
Nothing to fix.
We'll use the breath as your anchor today.
Something simple.
Something reliable.
Something steady.
Begin by inhaling slowly through the nose.
1,
2,
3.
And exhaling gently through the mouth.
1,
2,
3,
4.
In,
2,
3.
And out,
2,
3,
4.
Now this time,
Inhale deeply.
Holding softly at the top.
And release,
Letting the breath flow all the way out.
Now gently return to your natural rhythm.
No control.
No correction.
Just watching the breath move exactly as it wants to.
Notice where you feel the breath most clearly.
At the nostrils?
In the chest?
Or the gentle rise and fall of the belly?
Let your awareness rest there.
Your breath is your guide in moments of change.
Your breath is what you come back to.
When the day feels scattered,
Anchor here with the breath.
When the mind feels noisy,
Anchor here with the breath.
Each inhale arrives.
Each exhale releases.
Each moment is enough.
Now let's make the breath even softer.
Breathe in presence.
Breathe out pressure.
Breathe in calm.
Breathe out tension.
Breathe in clarity.
Breathe out what no longer serves you.
There is no rush.
No destination.
Only this steady rhythm carrying you home to yourself.
Stay here as long as you need.
The breath is always waiting.
Always here.
Always yours.
And when you're ready,
Take one last deep,
Slow inhale.
And a soft,
Complete exhale.
Gently bring awareness back into your body.
Wiggle your fingers and toes.
And when it feels right,
Open your eyes softly,
Carrying the steadiness into the rest of your day.
Be gentle with yourself.
