Take a moment to arrive.
You don't need to change anything or be anywhere else.
Just let yourself pause.
If it feels comfortable,
Gently close your eyes or soften your gaze.
And begin by noticing your breath.
Not fixing it,
Not deepening it,
Just noticing that you are breathing.
In moments like this,
When everything feels too much,
The mind can feel crowded,
The emotions heavy,
The body tired of holding everything together.
There is nothing wrong with you for feeling this way.
Let your next breath come in naturally.
And as it leaves,
Allow your shoulders to soften even slightly.
You don't need to let go of everything at once.
You don't need to understand what you're feeling.
All that's needed right now is a little space.
Gently bring your attention to the feeling of the breath moving in and out of your body.
Perhaps noticing the rise and fall of your chest or the subtle movement in your tummy.
If your thoughts are loud or restless,
That's okay.
You don't need to push them away.
Simply let the breath be something steady you can return to again and again.
As you breathe in,
Silently say to yourself,
I'm here.
And as you breathe out,
I don't have to carry everything right now.
Let those words be gentle,
Not forced.
You may notice sensations in your body.
Tightness,
Heaviness,
Fatigue,
Or restlessness.
You don't need to change them.
Just acknowledge them kindly.
If it feels right,
Imagine the breath creating a little more room inside you.
Not removing what's there,
Just giving it space to exist without pressure.
Sometimes,
When everything feels too much,
What we need most is permission to stop trying.
So,
For these few moments,
You can stop fixing,
Stop coping,
Stop holding it all together.
You are allowed to rest inside this breath.
If emotions arise,
Sadness,
Frustration,
Worry,
See if you can meet them with the same gentleness you would offer someone you care about.
You might quietly say,
This is hard and I'm allowed to feel this.
Let the breath continue to move at its own pace.
Steady,
Reliable,
Here with you.
Nothing is being asked of you right now.
If your mind wanders,
Simply notice it and return to the feeling of breathing.
Each breath is a small reminder that you are still here,
Still moving forward,
Even when it doesn't feel that way.
As we begin to bring this meditation to a close,
Notice if there is even the slightest shift.
A little more space,
A little less pressure,
Or simply the knowledge that you paused.
You don't need to feel better.
You don't need clarity.
This pause was enough.
When you're ready,
Gently bring awareness back to the room around you.
Notice the surface supporting you.
Notice the sounds nearby.
And when it feels right,
Open your eyes or lift your gaze.
Carry this softness with you as you continue your day,
Remembering that you don't have to hold everything all at once.
You can return to this pause whenever you need.
