Let's just take a moment to arrive.
Feet resting on the floor.
Hands somewhere comfortable.
Nothing you need to achieve here.
Nothing to get right.
You're simply giving yourself a quiet few minutes.
Allow the body to settle into the chair.
Feel the support beneath you.
Notice the contact points.
Feet.
Back.
Hands.
There's no special breathing to do.
Your body already knows how to breathe.
Just let the breath come and go on its own.
And notice that you are here.
Sometimes when the mind has been busy or the body has been tense it can take a moment for everything to catch up.
So we're just allowing that now.
Nothing to fix.
Nothing to change.
Just arriving.
Now,
Gently bring your attention to the body.
Not searching.
Not analysing.
Just noticing whatever sensations are present.
Perhaps warmth.
Or tightness.
Or movement.
Or simply a sense of rest.
Whatever you notice is completely fine.
And if it helps,
Imagine you are sitting beside the sea.
Watching waves roll in.
And out.
Some waves are small.
Some are larger.
But every wave rises.
Every wave falls.
Without you needing to do anything at all.
Sensations in the body are much the same.
They appear.
Stay for a moment.
And shift.
Thoughts are similar.
They pass through the mind.
Like clouds across the sky.
You don't need to follow them.
You don't need to push them away.
Just notice.
As you sit here,
Something subtle may become clear.
When you stop trying to control the moment,
The mind and body begin to settle on their own.
Breath softens.
Thoughts slow.
You don't have to force calm.
Just allow.
And remember,
Like waves on the sea,
Every sensation and every thought passes.
So take a slightly deeper breath now.
Feel your feet again.
Notice the room around you.
And when you're ready,
Gently open your eyes.
