Welcome.
This practice is an invitation to step away from the demands of your day for just a few minutes.
We will use visualization to create a sense of distance and space.
You do not need to be good at imagining things in your mind for this to work.
If you don't see clear images,
That's completely fine.
Simply get a sense of the space and notice how your body is responding.
To begin.
Find a position where you feel physically supported.
You might be seated.
Or you might choose to lie down.
Take a moment to let your body settle into the surface beneath you.
If it feels comfortable,
Allow your eyes to close gently.
Or simply soften your gaze and look toward one steady point.
Notice the weight of your body.
Notice that you do not have to hold yourself up right now.
The surface beneath you is doing that work for you.
And before you leave the room you were in,
I invite you to imagine a place beside you where you can set down what the day has asked you to carry.
It might be a box,
A basket,
A shelf.
Or any container that feels right to you.
You can place your responsibilities,
Your to-do lists,
And the noise of the day there for now.
They have not disappeared.
And you do not need to solve them today.
They can wait until you are ready to return to them.
For this moment.
You do not have to carry them.
And when you are ready.
Imagine leaving the room you are in.
And entering a place that feels steady.
Open.
And quiet.
Imagine you are arriving to a place that feels steady,
Open,
And quiet.
This might be a place you have been before,
A quiet shoreline,
A forest path.
Or an open field.
Or perhaps.
.
.
It is a place you are creating right now in your mind.
There is no wrong way to build this place.
Let it be whatever feels most supportive to you today.
Take a moment to settle into this place.
Notice the temperature of the air against your skin.
Is it warm?
Is there a cool breeze?
Notice the quality of the light.
Perhaps it is the soft light of early morning or the warm golden light of late afternoon.
Listen for any sounds in this space.
Maybe you hear the rhythmic movement of water.
The sound of wind moving through trees.
Or perhaps you simply hear a deep,
Comfortable silence.
In this place,
There is nothing you need to fix.
Nothing you need to figure out.
And nothing you need to accomplish.
You are allowed to simply be.
Imagine finding a place.
To rest in this environment.
As you settle in.
Notice a feeling of physical relief.
Imagine that any tension that you have been carrying in your shoulders,
Your jaw,
Or your hands.
Can simply drain away.
Into the ground beneath you.
If your mind begins to wander.
Back to your daily life.
That is okay.
It's just what minds do.
When you notice that happening.
You don't need to force the thoughts away.
Simply relax.
Shift your attention back to the light,
The temperature.
And the quiet of this open space.
And for the next few moments,
Simply rest here.
Allow your breathing to be easy and natural.
Allow your body to feel heavy and supported.
There is nowhere else you need to be.
It is almost time to return.
But you can leave this place knowing that it is always available to you.
It is a quiet edge you can return to whenever you need a pause.
Slowly begin to let the image of this place fade.
Bring your attention back to the physical feeling of your body.
Resting on the surface beneath you.
Notice the actual temperature of the room you are in.
Notice any sounds around you.
Take one slightly deeper breath in… and let it out slowly.
When you feel ready.
Gently open your eyes or bring your focus back to the room.
Take a moment to reorient yourself before moving on to whatever comes next.
Thank you for practicing with me.
