Welcome and let's take a moment to arrive here.
This is your pause before the day gathers momentum.
A chance to settle yourself before the thoughts,
Plans and responsibilities begin to pull your attention outward.
There's nothing you need to do right now,
Just being here in this moment.
And if it feels comfortable,
Allowing your eyes to close or softening your gaze and becoming aware of your feet flat on the ground,
The weight of your body on the support and notice where your hands are resting,
Allowing your shoulders to soften and relax.
Gently lengthening the neck and tilting the chin downwards slightly.
Allow yourself to feel steady here right now.
And bringing your attention gently to your breathing.
We're not trying to change it,
We're not trying to control it.
Just becoming aware of the breath as you breathe in and as you breathe out.
And allowing the exhale to be unhurried.
As though you're giving your system permission to move at his own pace today.
Often the mind likes to run ahead in the morning.
Thinking through the day,
Replaying what needs to be done and considering conversations or decisions before they've even arrived.
For now,
You don't need to go there.
Just for these few moments,
We're going to let the day wait.
So bringing your awareness back to your shoulders,
Allowing them to soften.
Noticing your jaw and letting it unclench.
And feeling the warmth from your hands,
Resting on your body or by your side.
And letting your breath settle naturally.
And as thoughts come and go,
Simply notice them.
Gently returning your attention to the breath or to the feeling of being supported.
And when thoughts arise again and again,
Try not to judge them,
Just allow them to pass by,
Float on through,
As if clouds in the sky.
This is how steadiness and stillness begins.
And for a few breaths,
We're going to rest here.
Going to breathe in and breathe out.
Following the breath as it enters and leaves the body.
You are grounded.
You are present.
You are here.
And as we come towards the end of this practice,
Notice the sense of steadiness and stillness beneath you.
You may still have thoughts and you may still have plans.
But there is also a place inside you that is now calm and steady.
And you can return to it whenever you need to.
When you're ready,
Gently and slowly opening your eyes,
Bringing yourself back into your environment and moving into your day slowly.
And see if you can carry this steadiness and stillness with you,
One moment at a time.
Take care.
