Before we do anything else,
Take a moment to notice how you're arriving here.
If you're listening to this,
There's a good chance you've been carrying a lot.
Deadlines,
Decisions,
Expectations,
Unfinished conversations.
The sense that something always needs attention,
Even when you're already stretched.
For many people,
Work pressure doesn't stay at work.
It follows them into evenings,
Weekends,
Even into moments that are supposed to be quiet.
That constant demand wears you down.
It's exhausting.
And over time,
It can feel like there's nowhere to step away.
No place where the pressure lets up.
As we begin,
It may help to know that there's no expectation to feel calm,
Relaxed,
Or peaceful.
If your mind is busy,
That's okay.
If your body feels restless or tired,
That's okay too.
You don't need to change your experience in order to be here.
Everything you notice is welcome.
If at any point you feel uncomfortable,
You can open your eyes,
Adjust your position,
Or stop listening altogether.
You're in control the entire time.
This practice is meant to support you,
Not challenge you.
What this time offers you is a brief but real step out of that constant pressure.
For the next 10 minutes,
Less time than it would take to run back to your car for something you forgot,
You don't have to manage anything,
Respond to anything,
Or hold yourself together.
This is a pause.
A place where you can set things down without consequences.
With practice,
This becomes something you can access more easily.
A way to create space,
Even in the middle of demanding days.
For now,
All you need to do is allow yourself to be here.
Settle into whatever position you're in.
Let your body take the shape it needs right now.
Begin by noticing contact.
The feeling of your body being supported by the chair,
The floor,
Or the surface beneath you.
This support is there whether you notice it or not.
Right now,
You're simply allowing yourself to feel it.
Now bring attention to the natural rhythm of your breathing.
The inhale arriving,
The exhale leaving.
Your mind may move quickly back to tasks,
Plans,
Or concerns.
Each time you notice that happening,
Gently return attention to the breath or to the feeling of your body being supported.
No correction is needed,
Just returning again and again.
As we come toward the end of this meditation,
Notice what this pause has given you.
It may be subtle,
A slight easing in the body,
A sense of space,
Or simply the relief of not being pulled in every direction for a few minutes.
This is the value of practice.
Not fixing your life,
But giving you a place to step back and regroup.
Each time you return,
This pause becomes more familiar,
More accessible,
More available when you need it.
Gently open your eyes or shift your attention outward.
This calm place to land is something you can return to again and again.
