This moment is yours.
There's nowhere else to be.
Nothing to achieve.
Nothing to fix.
Just the breath and the invitation to return to it.
And so,
Letting yourself get comfortable.
You can be sitting or lying down.
Whatever feels best to you.
Starting to notice where your body is in contact with the surface beneath you.
Feeling into those points of contact.
The feet.
Hips.
Letting gravity hold you.
Letting yourself arrive.
Landing fully right here.
And gently bringing your attention to your breath.
Not changing anything about it.
Just noticing how she's flowing through you in this moment.
Feeling the exhale.
Where does it move in your body?
How are you aware of your breath?
Continuing to let your breath be exactly as it is.
Being with your breath.
Right here.
Right now.
Fully present.
And if your mind wanders,
That's okay.
Simply guiding your attention back to the breath.
Once you notice.
Guiding your attention back as many times as you need to.
And now,
Let's start to breathe a little more intentionally.
Not forced.
Just guided.
Inhaling slowly through your nose.
And exhaling gently through your mouth.
Letting the exhale be just a little longer.
Letting the breath slow you down.
Moving through you like a gentle tide.
And just continuing in this way.
Feeling the rhythm of the breath as it moves.
Each breath a soft return.
Letting your breath be an anchor.
Letting it be an anchor when your thoughts pull you away.
When your body holds tension.
When you feel too much or nothing at all.
The breath is still here.
Right beneath it all.
You don't have to breathe perfectly.
You don't have to feel calm.
You just have to stay close.
Just continuing in this way.
Letting the breath lead.
Nothing else to do.
Nothing to figure out.
And the quiet unfolding that follows.
Letting your attention rest gently.
On the rise and fall of the body with each breath.
Like watching a wave.
Or listening to a lullaby.
Let the breath speak for you.
Let it say,
I'm here.
I'm safe.
And if it feels supportive to you.
You can place a hand on your abdomen or your heart.
Feeling the warmth of your own presence.
Letting that be an anchor too.
A few more breaths like this.
Staying deeply present to the sensation.
