If you're here right now,
It's likely because things feel too much,
Too loud,
Too fast,
Too full.
Overwhelm happens when the mind and body get flooded with more than they can process.
And so this practice is a support,
Expanding your capacity,
So you can be with this moment right here.
And so starting in any position that feels supportive.
You don't need to sit perfectly,
Just finding some place and some position where your body can begin to feel safe,
Letting your hands rest on something solid,
Maybe your legs,
Your arms,
Your abdomen,
And closing your eyes if that feels okay to you,
Or simply letting them soften a little more and gently taking a breath in through your nose and sighing it out slowly through your mouth,
Letting the breath start to lower the volume,
And again inhaling gently and exhaling even slower,
And as you continue to breathe in this way,
Feeling into the connection between you and right here,
The support beneath you,
Whatever surface you're on,
And the air that surrounds you,
Gently making contact with your skin,
Anchoring more fully into this moment,
And starting to feel the air entering through your nostrils,
Your ribs expanding with each in-breath,
And your whole body softening with each exhale,
And starting to allow the breath to deepen a little more,
Breathing in through the nose for a count of four,
One,
Three,
Four,
And exhaling through the mouth for six,
Five,
Four,
And continuing in this way,
In for four,
And out for six,
And if at any stage your mind wanders,
No judgment,
Just returning to the breath once you notice,
If emotions surface,
Allowing them to be here,
To be felt from this place of safety,
The breath is your container,
And just continuing in this way for a little longer,
Being with what's here,
And then slowly starting to breathe into your feet now,
Continue to feel into the support beneath you,
Allowing yourself to feel held,
Noticing the temperature of the air,
The texture of your skin,
The space that surrounds you,
You just right here,
Continue to allow your system to settle,
Bending fully in this moment,
And taking as much time here as you want or need,
Only when you're ready,
Starting to wiggle your fingers and your toes,
Maybe allowing a gentle stretch through your body before opening your eyes.
