Welcome and thank you for being here and giving yourself the gift of this moment.
There's nothing you need to do or be right now.
Just let yourself arrive as you are.
You might start by finding a comfortable position,
Whether seated or lying down.
Taking a moment to notice the surface beneath you.
And how it feels to let your body rest.
Supported by the ground.
Maybe your seat.
Or your bed.
And before turning your awareness inward,
You might take a moment to think about the space around you.
The air between objects in the room.
The space that fills every corner.
This open space is always there,
Quietly holding everything we see within it.
And if it feels right for you,
You might let your eyes softly close.
Or lower your gaze.
And now beginning to notice your breath.
There is no need to change.
Or control it.
We can just let it be exactly as it is.
And you might notice the space between your breaths.
The tiny pause as you shift from exhaling to letting go.
To inhaling.
From inhaling to exhaling.
Noticing how these moments of stillness are naturally present.
Even if they're brief.
And if it feels right,
You might bring your attention to your hands.
Can you notice the space between your fingers?
Or the open air between your hands.
These spaces are subtle,
But they're always there,
Surrounding you.
And as you sit here quietly,
You might also reflect on how even your body is made up of mostly space.
Everything we think of as solid,
Including our human bodies.
Is mostly the space between atoms and the space within atoms.
If the nucleus of an atom were the size of a pea.
The electrons would be orbiting as far as a football field away.
With everything in between empty space.
The same is true for everything around you.
This quiet,
Vast space is everywhere,
Holding it all together.
How does it feel to notice that spaciousness not just around you,
But within you too?
And as you continue resting,
You might begin imagining and calling to mind a quiet inner sanctuary,
Boundless and steady,
Open and infinite.
It doesn't need to look or feel a certain way,
Just a sense of openness,
Like stepping into a calm,
Infinite sky.
In your inner sanctuary,
Thoughts and feelings may come and go,
Like clouds passing overhead.
While the openness beneath them remains steady and unchanging.
Even in the busiest moments,
This vast,
Quiet space is still there,
Waiting for you to notice it.
If it feels right for you,
You're welcome to join me for some gentle affirmations.
I am supported by the quiet in this moment.
I connect with the stillness within me.
I am present in this moment,
Steady and grounded.
I welcome this pause as a moment to rest.
I am safe,
Calm and whole.
I can return to this feeling of calm whenever I need.
Taking a moment to notice how these words feel for your heart,
How they feel in your body.
Maybe they bring a sense of calm,
Curiosity,
Reassurance,
Or wonder.
Whatever you notice is enough.
If it feels right,
You might gently place one hand on your chest or on your belly,
And notice the rise and fall of your breath beneath your hand.
And maybe also the space between the in-breaths.
And the outbreath.
Seeing if you can let go of the in-breath.
And the out-breath.
And let your attention settle on the space between.
At the top of your inhale.
You might notice a moment of lightness,
Like a soft pause before the exhale flows through At the bottom of the exhale,
There's another pause,
Steady and calm.
See how it feels to rest your awareness in those quiet spaces.
Just letting this simple practice remind you of the space within your body and mind,
Always present.
Always supporting you.
Now,
Taking a moment to reflect.
What's one small thing you feel grateful for right now?
Maybe it's the breath moving through your body,
The stillness of your inner sanctuary,
Or simply this time you've taken for yourself,
Letting yourself rest in that gratitude.
For a few breaths.
And when you're ready,
Gently bringing your awareness back to the space around you.
Noticing the feeling of your body resting here.
The surface beneath you.
The air around you.
And on your skin.
And if it feels right,
Opening your eyes.
And taking a gentle scan around the room.
Noticing the space between the objects in the room.
The space between you and the things around you.
And you might reflect on how this openness exists everywhere.
In the room.
Within your body and even in your conscious mind.
Thank you for spending this time in your inner sanctuary.
This space is always here,
Waiting for you in the pause between your breaths and your thoughts.
You can return anytime you need it.
Take care.
And I'll see you again soon.
