Welcome to day one of the in-between course,
Living in the Plateau.
This is a guided inner journey practice.
There's nothing you need to fix or figure out.
You're simply being invited to turn your attention inward.
And simply be in the plateau.
Be in the in-between.
And notice what's present in your body and your breath.
Listen in whatever way feels most supportive to you.
Eyes open or closed.
Lying down or seated.
Moving or still.
If you need to pause or adjust at any point,
Trust that.
Now let's begin.
So go ahead and settle in.
There's nothing to prepare for.
Nothing to achieve.
Just begin by taking a slow,
Steady breath in and out your nose.
And do that one more time with intention.
Take a deep breath in.
And exhale through the nose.
And now,
Allowing the breath to find its own natural rhythm.
The edges of your eyes are soft.
Your jaw is slightly open.
And your shoulders soften and release.
Nothing forced.
Nothing to correct.
Just breathing in and out through your nose.
Slow and steady.
Now notice the simple rise and fall of each breath.
As it moves through your body.
And thoughts,
They may come and go.
And that's natural.
So when you notice your attention drifting,
No need to follow it.
Just return to the breath.
Silently repeating in on the in-breath and out on the out-breath.
In.
Out.
This slow rhythm of your breath helps your body release what it's been holding.
Without effort.
Without instruction.
And now in this next breath,
Take a slightly longer,
Deeper breath in.
And linger just for a moment.
And with a longer exhale,
Feel your body soften just a little more.
And do this once again.
Taking another deep breath in.
Holding briefly before the breath releases on its own.
The body knows exactly how to let go.
If you feel the need to shift or move to get even more comfortable right where you are,
Do that.
Letting the body guide.
And your breath returns to its natural pace.
Slow and steady.
Simply rising and falling.
Now bring your attention to your heart center.
And this is a place of staying.
Not fixing.
Not moving forward.
A space where nothing is required of you.
There's no insight to reach.
No understanding to arrive at.
You may notice a sense of waiting.
Or uncertainty.
Or the quiet feeling of not knowing what comes next.
This is the in-between.
The plateau.
No longer who you were.
Not yet who you're becoming.
There's nothing wrong with being here.
Know that your mind may look for something to hold onto.
A thought.
A plan.
A reason.
And when you notice that happening,
There's no need to push it away.
Just let it pass.
Acknowledge and let it pass.
And return to the simple rhythm of your breath.
In and out.
This plateau.
This in-between.
Is not empty.
Even when it feels quiet.
Beneath the surface.
Things are reorganizing.
Settling.
Letting things fall into place naturally.
Your body knows how to do this.
Without effort.
Without instruction.
If there's a sense of grief here.
Or a soft sadness.
Or the feeling of something having ended.
Allow that to be present.
And if there's a sense of something forming.
Yet it's not clear.
It's not yet named.
Let that be here too.
You may notice moments where nothing seems to be happening at all.
Just stillness.
Or boredom.
Or a sense of time stretching.
This is part of the plateau.
The in-between.
There is no need to fill it.
No need to make meaning.
Simply stay.
Breathing.
Resting.
Allowing.
And as your attention drifts.
Gently come back to the body.
Following the steady rise and fall of your breath.
In and out.
You're not behind.
You're not late.
You are not missing anything.
This is where integration happens.
Quietly.
Without announcements.
No need to know how long this lasts.
Even though your mind may really want to know.
Allowing yourself to be here now.
Being here.
Being in the in-between.
My voice will be quiet.
So you can remain in your body without interruption.
Without expectation.
Just staying right here and being.
And now coming back to the sound of my voice.
Your breath continues.
Slow and steady.
Just as it is.
Nothing to gather up.
Nothing to conclude.
Nothing to understand.
Simply notice that you are here.
Present.
More aware.
And with this next breath.
Silently repeat the word being on the in-breath.
And the words with this on the out-breath.
Being.
With this.
Breathing in deeply.
And breathing out with this.
Allow that phrase to settle.
Not as something to repeat perfectly.
But as a quiet reminder.
Being with this.
There isn't anything you need to take with you.
This state isn't something you lose when you move.
It will come with you naturally.
And now when it feels right.
Begin to bring small movements back into the body.
Wiggle the toes.
Wiggle the fingers.
Taking one slightly fuller breath in.
And again letting it go through the mouth.
And when you're ready.
Slowly open your eyes.
Returning gently to your room without rushing.
Still being.
Still with this.
I invite you to take a few moments here.
Before moving on with your day.
Thank you for joining me.
