Before we begin,
Let your body arrive here There's nothing you need to settle first Nothing you need to understand and nothing you need to prepare Simply,
Allow your breath to leave your body a little more slowly than it came in Again,
Inhale gently now and allow the exhale to be unhurried Notice what is already touching something solid The floor beneath you,
The chair,
The surface supporting your body You don't need to relax,
You don't need to drop in Again,
You are already here Sometimes after an insight,
After a realization,
After a shift you can't quite name,
There's a quiet moment that follows Not clarity and not action,
Just after This practice is for that moment,
Not to move you forward,
Not to fix what remains But to let your system recognize that nothing,
Absolutely nothing is required right now And now inhale,
Simply noticing the breath arrive And when you're ready,
Exhale and let it leave on its own If your mind looks for something to do,
That's ok If your body feels quiet or restless or heavy or blank,
That's ok too There is room for all of it here You may notice a subtle habit,
The impulse to adjust yourself,
To improve the moment,
To make this practice work If you sense that you don't need to stop it Give yourself permission and simply notice the effort and then let it soften just a fraction Even a small softening is enough Inhale now And as you're ready,
Exhale,
Just a bit longer than the inhale Again inhale and exhale,
Allowing the body to feel supported There is nothing you need to become in order to be here Nothing you need to release before you're allowed to stay Nothing you need to understand for this moment to be valid Let your system hear that If parts of you are tired,
Hesitant or unsure of what comes next,
They don't need to step aside They are allowed to be included without being analyzed This is not a practice of improvement It is a practice of permission Let the next inhale be natural And let the next exhale remind your body that it doesn't have to hold itself up alone You are supported here by the surface beneath you,
By gravity,
By the simple fact of being alive in this moment Sometimes the most meaningful integration happens when nothing is happening When the system learns that stillness is not a problem to solve When presence doesn't demand performance Let that learning happen quietly now If you notice a sense of settling,
Even briefly,
Allow it If you notice nothing at all,
Allow that too Both are signs of arrival There may be other practices,
Other containers,
Other journeys that meet you later For now,
Nothing is being asked of you Just this moment,
Being exactly as it is Begin now to notice the simple rhythm of your breathing again Not changing it,
Simply noticing Notice the weight on your body,
The steadiness beneath you And when you're ready,
Wiggle your fingers,
Wiggle your toes Very gently and slowly open your eyes and call your attention back You didn't miss anything You arrived
