Welcome and thank you for being here.
This is a space to pause and allow a few minutes to come home to your body,
Your breath and this very moment.
If you haven't already,
Gently close your eyes or you might like to simply soften your gaze,
Whatever feels right for you.
Here,
In this moment,
You are safe to land,
Feel the support beneath you,
The chair,
The bed,
The floor.
Let your body rest into it,
Let yourself be held.
Bring your attention to your breath,
Simply observing,
Noticing the rise and fall,
Like a gentle wave,
Rolling in and out,
Starting now to notice the sounds around you,
Just listening,
Without needing to label or change anything.
Start with what's close,
Maybe your breath,
Your heartbeat or something subtle in the room.
Now gently open your awareness to what's further away.
Voices,
Maybe traffic,
The wind or perhaps silence.
Now feel into touch.
The temperature of the air,
The texture of your clothes,
The weight of your hands,
The feeling of your body resting.
You might notice a thought,
A feeling,
A sensation.
That's okay.
Let it be there.
There is nothing you need to do.
Right here,
In this moment,
You are enough.
You are here.
You are safe.
Well done for taking this time for yourself.
Even a few minutes of presence can shift everything.
Starting now to bring some gentle movement back into your body.
Wiggle your fingers,
Your toes.
Be very slow and very gentle with yourself.
Moving however feels good.
Feel your whole self present in your body.
Take a deep breath in and let it go.
Another deep breath in and out.
And when you're ready,
Open your eyes.
Take a moment to glance around the room that you're in.
And remember,
You can always return to this.
To your breath.
To your body.
To this moment.
I invite you to carry this presence with you into whatever comes next.
