Hey,
It's Coach Charlie.
I'm glad you're here.
Wherever you are right now,
In whatever room,
In whatever chair,
Whatever this moment feels like,
You're allowed to just be here.
For the next few minutes,
You don't have to hold anything together,
Not for anyone.
Take a slow breath in and let it go.
Let's begin.
Feel where you are,
The chair beneath you,
Solid and steady,
The floor under your feet,
The weight of your hands,
Wherever they've landed.
Maybe your palms rest on your thighs.
Maybe they're folded in your lap.
Just notice.
Breathe with me.
Inhale slowly through your nose.
Hold for three,
Two,
One.
Exhale through your mouth.
One more time.
Inhale,
Hold,
Two,
Three,
And exhale.
You don't have to manage anything right now.
Right here,
The ground holds you.
You're supported.
And from this place of support,
We'll simply notice what lives in the body.
Let awareness move slowly through you,
The way water finds its path.
Begin at your shoulders,
Where so much gathers.
Feel the air around them,
The weight within them.
Let breath move across that space.
Now the current drifts down your arms,
The ones that reach,
That carry,
That hold.
Notice any pulse,
Any quiet fatigue,
Or simply the ease of rest.
Let the current slide along your back,
Between the shoulder blades,
Down the steady column of your spine.
Sense your body's architecture,
Supportive,
Enduring,
Alive.
It widens into your chest,
The spacious room around your heart,
Where breath moves in and out.
Each inhale opens,
Each exhale softens.
And down again through your hips,
Your legs,
Strong roots that keep you standing,
Meeting the world.
Feel their contact with the ground.
Maybe there's weight here,
Maybe tension,
Or maybe nothing at all.
Everything you notice belongs.
When strength stays too long in one place,
It begins to settle,
Like wet sand in still water,
Dense,
Steady,
Patient.
And sometimes,
When that stillness lasts,
It starts to hum,
A kind of high,
Thin note,
The kind you feel more than hear,
Like metal tracing porcelain.
The sound lives in the jaw,
The shoulders,
The space behind your ribs.
You can almost feel it in your teeth,
That tiny recoil,
That full-body flinch.
That's what constant strength can become,
A tension that hums beneath everything.
Stay with that vibration.
Let breath move through it.
Each inhale loosens it,
And each exhale softens its edges.
Notice what begins to change,
That vibration warming,
Spreading.
Beneath your shoulders,
A quiet ember glowing.
With every breath,
It melts through layers of effort,
Slow and golden,
Like honey.
The air shifts,
Cool against the back of your neck,
Soft,
Like feathers fluttering in a quiet breeze.
Maybe what you thought was tension were actually wings,
Folded and waiting.
Not fractured,
Not gone,
Just folded,
Waiting for you.
Let them ease open now,
Not to escape,
Not to fly away from anything.
Just to breathe,
To remember what it feels like to have space behind you.
Strength can still hold,
But now it also lifts.
Let's gather this together.
Place one hand on your heart and the other on your belly.
Feel the warmth beneath your palms.
The rise and fall of breath between them.
The rhythm that's been here all along.
Inhale the steadiness beneath you,
The ground that holds you.
Exhale the space behind you,
The wings that lift you.
You are both grounded and winged,
Steady and free.
This is who you are,
Who you've always been.
Take one last breath,
Just for you.
Let it settle deep,
And when you're ready,
Gently open your eyes.
Welcome back.
May you go forward with peace,
Carrying this awareness with you,
As you return to the rhythm of your life.
Thank you for sharing this space with me.
