Welcome.
This is a short,
Gentle pause in the middle of your day.
You might be feeling a little overwhelmed,
A little reactive,
Or just slightly off centre.
It's okay.
You haven't done anything wrong.
There's no need to explain it or solve it.
We all feel things more intensely sometimes,
Especially when life is full,
When the mind is moving fast,
Or when we haven't had space to just be.
And that's what this meditation is offering.
Space.
Space.
Space to breathe.
Space to feel.
Space to remember that emotion doesn't need to be fixed in order for peace to return.
You are not your emotions.
They're not personal.
They're just passing experiences.
Like weather,
You're the sky.
Let's begin by noticing where you are right now.
No need to shift anything.
Just arrive as you are.
You can close your eyes if that feels comfortable,
Or let your gaze soften.
Let your shoulders drop,
Let your breath settle,
Or not,
And take a moment to simply be here.
Not doing,
Not trying,
Just being.
Release the need to be productive,
Efficient,
Or goal-orientated.
For this brief time,
Simply allow yourself to be.
Let's take your attention slowly into the body.
Not to change it,
Just to meet it.
Bring your awareness to your feet.
Feel them on the floor,
The bed,
The ground beneath you.
Notice pressure,
Warmth,
Maybe even stillness.
Now your legs,
Your hips,
The weight of your body being held.
Nothing to hold together,
Nothing to get right.
Now notice your back,
The length of your spine,
Your shoulders.
These areas often carry emotion,
Tension,
Stories we didn't even know we were holding.
You don't need to release anything.
Just notice it,
And let that be enough.
Now come into your chest,
Your breath,
Let it be as it is.
No need to deepen it,
No need to slow it down.
Just feel it move,
In,
Out.
This is what presence feels like.
Not a perfect state,
Just attention gently returning to now.
Your breath doesn't solve emotion,
But it brings you closer to the part of you that's untouched by it.
If there's a particular emotion rising right now,
Anger,
Sadness,
Frustration,
Restlessness,
Or something you can't quite name,
You're safe to feel it.
Not to analyze it,
Not to explain it,
Just to feel it.
Emotion is a movement of thought plus sensation.
It's not your identity,
It's not your truth,
It's just passing through.
You don't need to calm yourself,
You don't need to shift your state.
You're allowed to be exactly as you are.
What if nothing needs to change right now?
Let that question land.
What if nothing needs to change?
Let it echo in the space inside you.
It's the resistance to emotion that amplifies it.
But when we stop resisting,
When we stop tightening around the feeling,
We give it room to move on.
Let yourself be the open space.
Not the storm,
Not the pressure,
Just the sky that holds it all.
You're not here to manage anything.
You're here to witness what's already unwinding.
Now take a gentle breath in and a soft breath out.
Not to do anything,
Just to feel yourself here.
Notice how your body is being held.
Notice how your thoughts may have softened or not.
Notice that something deeper in you has already remembered the way home.
Peace is not something you create.
It's what returns when you stop chasing after something else.
Right now,
You're not required to be more calm,
More focused,
More in control.
You're allowed to be here,
Exactly as you are.
And in this soft space,
Clarity will come.
Balance will return,
Not through effort,
But through the simple gift of pausing.
Take this ease with you as you return to the rest of your day.
And remember,
This space is always waiting inside you.
Unmoved,
Unchanged,
Always present.
Thank you for meeting yourself here.
