Welcome.
As we begin,
Let this be a moment that asks nothing of you.
There is no need to fix or change anything right now.
You don't have to figure out what happened or make sense of how you feel.
Just come here.
Just be here.
Let your attention move toward your breath.
Feel the rise and fall of your chest.
The air moving in and out.
Nothing to do.
Nowhere to get to.
Just this breath.
Just this moment.
Let yourself arrive.
And now,
Feel the weight of your body supported by the ground or the surface beneath you.
Let yourself settle just a little more.
Soften the places that feel tense,
If that feels natural.
Or just let them be.
You might notice thoughts still running or sensations still stirring.
That's okay.
They don't need to go away.
They're not wrong.
They're simply movement passing through.
See if you can become the space that notices,
Rather than the storm that reacts.
Let's take a moment to acknowledge how it feels to be triggered.
It can be sharp.
Sudden.
It can feel like your whole system is on alert.
Like you've lost your center.
And been swept into something fast and loud.
Sometimes we feel we've said too much.
Or not said enough.
Sometimes we spin in stories about what someone else did or didn't do.
It's easy to believe that something outside of us caused this feeling.
But from a three principles perspective,
That's not how experience works.
We feel our thinking,
Not our circumstances.
We experience the energy of thought in the moment.
Not the past.
Not the other person.
Just this present moment thought.
That has come alive.
But just for now.
And if that's true,
Then this feeling you're having now.
This rising sensation.
This tightness.
This fire.
It's not something to fight.
It's a signal.
It's a message that your system is stirred.
That you've temporarily lost touch with the calm that is always here.
And that calm hasn't left.
It's simply been obscured.
Like the sky behind a snowstorm.
Now,
Let's come back to the breath.
Feel it again,
Rising and falling.
Steady.
Uncomplicated.
Alive.
Notice the body.
Still held.
Still breathing.
Still safe.
Let yourself rest here.
Even if there's noise in the mind.
Stillness is beneath it.
Even if you don't feel peaceful.
Peace is not gone.
It's just quiet underneath the swirl.
There's nothing you need to do to find it.
No technique to apply.
No step to follow.
You are already sitting in it.
You've never left.
From this place of awareness,
Something softens.
You don't have to push away what you're feeling.
You don't have to believe every thought that comes with it.
You can just sit.
Breathe.
And watch the clouds move.
You can feel the emotion without feeding the story.
Let that be enough.
You don't need to solve anything here.
There is no action required.
No decision to make.
No fixing.
Just being.
Your wisdom isn't found in the heat of the moment.
It's found in the quiet that remains when the moment passes.
And that moment always passes.
Another breath.
Another shift.
Another thought.
Notice again what's here now.
Has something already changed?
Maybe the body feels just a little softer.
Maybe the mind is just a little less loud.
Or maybe not yet.
And that's okay too.
This is not a performance.
It's a return.
And it can happen as often as needed.
No judgment.
No measurement.
Only noticing.
You're already safe.
Already whole.
Already held.
Let that truth settle.
There's nothing wrong with you.
Let that land.
Even now.
Even here.
Nothing is broken.
This isn't a sign of failure.
It's a signpost.
A moment that says,
Gently,
Come home.
So just rest here for another few moments.
Let the words begin to fall away.
Let the breath stay close.
Let the body be your anchor.
And if thought returns,
You'll meet it gently.
You always can.
When you're ready,
You'll move on.
Not from force,
But from clarity.
And if you forget,
Come back.
Right here.
Right now.
You are never far.
You are never lost.
And you are always just one breath away from home.
