Welcome!
This short practice is something you can do at any moment of your day.
Whenever you feel like you need a reset.
Maybe your energy feels scattered,
Your mind is busy,
Or you just want to come home to yourself for a few minutes.
We are simply coming back to the breath,
To presence,
To the body.
Just a gentle pause to reconnect.
So when you are ready,
Let's begin by finding a comfortable position,
Whatever feels good to you in this moment.
It could be sitting,
Laying down,
Or resting your back against something.
The only thing that really matters is that you are both alert and at ease.
Feeling grounded but relaxed and present but soft.
So when you are ready,
Gently close your eyes or soften your gaze and let's just begin to arrive.
Let's stay together,
A deep breath in and breathe out.
Again,
Breathe in and out.
Let's repeat one more time.
Inhale and exhale.
Now take a moment to notice your body.
How it's been supported by the ground,
The chair,
Or the pillow beneath you.
And just allow yourself to be held by gravity.
Try to receive this support and begin to tune in to the breath,
To your natural breathing pattern.
Not changing it,
Not forcing it,
Just noticing as it is.
Let the breath breathe itself.
Where do you feel it most clearly right now?
Is it in the belly,
As it gently rises and falls?
Is it in the chest,
Expanding and softening?
Or maybe even in the back of the body,
On the ribs,
The lower back?
Just stay curious,
Noticing moment after moment how the breath moves through the body.
And if you notice your mind wandering,
That's okay,
It's completely normal.
Just gently invite your attention back to the breath,
Back to the sensations in the body.
Maybe you feel the breath in the nostrils,
Cooler as it comes in and warmer as it leaves.
Just feel it and be with it.
And now,
Very gently,
Begin to widen your awareness a little bit.
Feeling the breath as a whole.
The whole body is breathing.
Noticing the body sitting or laying there.
Notice the space around you,
The sounds,
Near or far.
Let everything be part of this moment.
And then,
Without any effort,
Just rest.
Let go of any doing.
Just be.
Be here.
Be now.
Notice how you feel.
Maybe a little more spacious,
A little more grounded,
Or simply a little more connected to yourself.
And when you're ready,
You can gently open your eyes,
Coming back,
Carrying this quiet presence with you into the rest of your day.
