Welcome,
This is your time,
A few minutes set aside for stillness,
Strength and healing You've walked a path of service,
Of carrying responsibilities,
Of facing challenges that not everyone will understand.
Now,
This practice is here to support you.
Find a position that feels right,
Whether sitting tall or lying back in rest.
Let your hands rest easily.
If it feels comfortable,
Close your eyes,
Or simply soften your gaze.
Welcome,
This time,
With gratitude and grace.
As you rest,
Notice the ground beneath you.
Solid,
Steady,
Always supporting you.
Allow yourself to sink just a little deeper into that support.
There's nothing you need to do right now.
No roles to fill,
No mission to complete,
Just this moment.
Bring your attention to your breath.
Notice the inhale,
And the exhale.
Now,
Each inhale can be an invitation for calm.
Each exhale,
A gentle release.
If your thoughts wander,
That's natural.
Just guide them back,
Like bringing a friend safely home.
With each inhale,
Silently repeat,
I am here.
With each exhale,
I am safe.
Now,
We'll move awareness through the body.
Bring attention to your head,
Your face.
Notice if your jaw can soften.
Down to your shoulders.
Let go of any weight they carry.
Feel the arms,
Heavy and supportive.
Notice the chest,
Rising and falling with each breath.
Your back,
Supported.
Your legs,
Steady and strong.
Your feet,
Grounded to the earth.
Now bring awareness to your whole body and being.
If you notice tension,
Breathe gently into that place.
With each exhale,
Allow it to release.
Now,
Welcome a moment of reflection,
Gratitude,
And grace.
You've known challenge.
You've known pressure.
You've carried burdens.
And yet,
You are here,
Grounded,
Present.
Strength is not only in action,
It is also in rest.
In giving yourself permission to pause,
Each breath,
Each moment of silence is a way of restoring yourself.
So you can continue forward with clarity and peace.
Take one more slow breath in,
And gently let it go.
Feel the calm that you've created,
And know you can return to it anytime.
Stillness is always within reach.
As you prepare to return to your day,
Notice how you feel.
Grounded.
Steady.
At ease.
When you're ready,
Gently open your eyes,
Bringing this sense of peace with you.
