Welcome,
Welcome back to yourself.
This is your time and your space to let go and notice what's going on inside,
To disconnect from the external and reconnect to your internal.
And maybe you notice that there is too much going on on the outside.
And maybe you'll find how your body responds to those external events.
And that's okay.
That makes sense.
Right now you don't need to fix anything.
You just need to reconnect with your body.
Let's start by simply landing.
You can lay down if it's available to you or you can also sit.
Sit comfortably so that your body is well supported.
And just feel the weight of your own body.
Just notice that you are here,
That your body is holding you and that it has never stopped working,
Not for a single moment.
And now very gently notice your breath.
Don't change it,
Just feel it.
Something is breathing you right now.
And even when everything else feels uncertain,
Your breath is always there.
It is your anchor that guides you inward.
Maybe there is something that feels heavy right now.
Let yourself notice it.
No need to overanalyze it,
No need to keep spinning this story.
Just notice the sensation in your body.
Maybe tightness in your chest,
A weight in your shoulders,
Restlessness in your hands or legs.
No need to name it or label it,
Just observe it.
Without judgment.
Accepting it fully.
Let it be.
You are not doing anything wrong by feeling whatever you are feeling.
It is your nervous system that tries to take care of you the best way it knows.
And now I want to invite you to do something very simple.
If you are lying down,
Place your hands gently on your belly and if you are sitting,
Rest your palms on your thighs or your lap,
Whichever feels natural for you.
And now bring your full attention into your hands.
Notice your palms.
Notice your fingertips.
There is so much sensitivity there,
So many receptors.
Feel the temperature.
Notice if there is any pulsation.
Feel the texture of your own skin.
And just observe what's happening beneath your hands without trying to change anything.
And whenever your thoughts drift away,
And they will,
That's completely natural,
Just very gently,
Very kindly bring your attention back to your hands.
Back to the sensation in your fingertips.
Back to your palms.
Again and again.
And this is all you need to do right now.
And now let's bring your attention to your breath.
Let your abdomen soften.
Release any tightness you might be holding there.
If your belly wants to expand and move,
Let it do so.
And if it helps,
You can place one or both hands on your belly.
Feel it rise as you inhale.
Feel it fall as you exhale.
Breathe slowly and deep,
And let your belly do the work.
So often in life we breathe shallowly.
We hold ourselves tight,
But right now there is nothing to protect against.
Nothing to fix,
You are safe to relax.
Just allow your breath to be full and deep.
And as you breathe this way,
As you move your diaphragm,
As your belly expands,
You are actually activating your vagus nerve.
This is the nerve responsible for your body's restorative processes.
For calm rest.
And it responds to this simple thing you are doing just now.
Deep belly breathing.
That's really all it takes.
Continue breathing like this for as long as you need.
There is no rush.
Your body knows what to do.
And as you arrive here,
In this calm,
In this presence,
Notice what is available to you now.
Maybe it's stillness.
Maybe it is a sense of spaciousness inside your chest.
Or maybe it is just a gentle settling.
Whatever is here is exactly what you need right now.
You have arrived.
You are home in your own body.
And you can return to this feeling anytime you need it.
This breath,
These hands,
They are always with you.
This body that's been carrying you all along.
Thank you for taking this time.
And thank you for showing up for yourself.
