Take a moment to get comfortable,
Whether you're sitting or lying down,
Invite your body to settle,
Letting your hands rush gently,
Letting your shoulders soften,
Letting your jaw unclench.
Begin by gently closing the eyes if that feels good to you,
And take a deep breath in through the nose,
And slowly exhale through your mouth.
Taking another breath in as you fully inhale,
And then exhaling the lungs fully and completely.
Beginning to let your breath return to its natural rhythm now.
No need to change anything.
Just noticing it,
Feeling the gentle rise and fall of your breath right here in this moment.
You don't need to be anywhere else.
There's nothing to fix,
There's nothing to do.
Just being here is enough.
Let your awareness drop down into your body now,
Feeling the weight of yourself into the ground below you.
As if the earth has been waiting to hold you all day.
Notice where you feel tension without needing to change it.
Just meet it with breath.
A gentle presence,
Like you are saying to yourself,
I see you.
I'm here.
Noticing a gentle breath into the body,
And a slow,
Steady exhale as you let it go.
And if your mind begins to wander,
Know that that's okay too.
Just notice it kindly and bring yourself back to this breath.
This inhale,
And this exhale.
Coming home to this moment.
Know that you are safe here.
You are whole here.
You are enough just as you are.
Let this quiet moment be a space of deep kindness,
A quiet remembering,
A gentle return.
Letting your breath be the anchor,
Always here,
Always guiding you back to now.
And now I invite you to place a hand over your heart,
Feeling the warmth of your touch,
A steady beat beneath your palm.
This is you,
Alive,
Present,
Capable of love and softness and peace.
Taking a moment here to silently offer yourself a few gentle words of wisdom.
Words maybe something like,
I am here.
I am grounded.
I am enough.
Letting your breath wrap around those words like a soft blanket.
Breathing in presence.
And breathing out peace.
Invite yourself to stay with this feeling for just a few more breaths.
Letting stillness take root.
Letting calm be magnetized to find you.
And now gently bringing your awareness back to your body.
Noticing the room around you.
Beginning to wiggle your fingers and wiggling your toes,
Maybe even moving your shoulders just a little.
And when you're ready,
Softly let go.
Gently opening the eyes.
Know that you can carry this stillness with you,
Even as the world moves.
Know that you can return here anytime that you need.
Thank you for being here.
And thank you for choosing to come home to yourself.
