Begin by finding a comfortable position.
You might be seated or lying down.
Let your body be supported by whatever is beneath you.
There's nothing you need to change.
Nowhere else you need to go.
So,
Gently close your eyes or soften your gaze.
Take a slow deep breath in through the nose and a long easy breath out through the mouth.
Again,
Breathing in and letting the exhale be just a little slower and longer.
Allow your breath to find its own natural rhythm.
No effort,
No control.
Bring your attention to the places where your body is making contact.
The weight of you being held,
The earth,
The floor,
The chair or bed fully supporting you.
Notice the sensation of gravity.
Let yourself drop a little more into that support.
If your mind is busy,
That's okay.
And if your body feels restless,
That's okay too.
Nothing here is a problem.
Now gently invite your awareness to the centre of your chest.
The area around your heart.
You might imagine the breath flowing in and out of this space.
Breathing in,
A sense of softness.
Breathing out,
A sense of release.
With each exhale,
Allow the shoulders to soften.
Your jaw to unclench.
Your forehead is smooth.
You might silently say to yourself,
In this moment I am safe.
Let that land without forcing it.
If thoughts arise,
Notice them like clouds passing through the sky.
You don't need to follow them.
Just gently return to the feeling of the breath and the steady support beneath you.
For the next few breaths,
Do less.
Allow the nervous system to settle in its own time.
Breathing in.
Breathing out.
Resting in this simple presence.
And as we begin to close,
Become aware once again of your body as a whole.
The room around you.
The gentle rhythm of your breath.
Know that this calm is something you can return to in a single breath at any moment in your day.
And when you are ready,
Slowly open your eyes.
Take a big stretch.
Carrying this steadiness with you into whatever comes next.
