Welcome.
Find a position where you can be still for the next few minutes.
Sitting or lying down.
Whichever feels right for you today.
Let your hands rest somewhere comfortable.
And when you're ready.
.
.
Allow your eyes to close.
We'll begin with the breath.
Not changing it.
Just noticing it.
Feel the air moving in through your nose.
And the gentle release as it leaves.
There's nothing to do here.
Nowhere else to be.
Just this breath.
And then the next.
Now,
When you're ready,
Take a slower breath in.
Through the nose.
Drawing it down into your belly.
And let it out slowly through the mouth if that feels good.
Long soft exhale.
Again.
In through the nose.
And out,
Letting everything soften as you exhale.
One more,
Breathing in.
And releasing.
Now let the breath find its own rhythm again.
Whatever is natural.
No effort needed.
Bring your attention to the top of your head.
Just notice the sensations there.
Maybe a slight tingling.
Maybe nothing at all.
Both are fine.
Let your awareness move down to your forehead.
Softly let it go.
Let the small muscles around your eyes release.
Your jaw.
Often holding more than we realise.
Let it unclench.
Let the tongue rest gently in the mouth.
Down through your neck.
Your shoulders,
Let them drop.
A little further than you thought they could.
Down your arms.
All the way to your fingertips,
Heavy,
Resting.
Your chest,
Rising and falling with each breath.
No need to control it.
Your belly.
Soft.
Unguarded.
Down through your hips.
Your legs.
Feel the weight of them.
Supported.
Held.
All the way down to your feet.
And out through your toes.
Your whole body now.
Settled.
At rest.
If thoughts arrive,
And they will.
There's nothing wrong.
Just notice them.
And let them pass.
Like clouds across a sky,
You're not in any hurry to clear.
Come back to the breath whenever you need an anchor.
It's always there.
Waiting.
Patient.
Now imagine,
If you can,
A sense of warmth.
Somewhere in the center of your chest.
Quiet,
Steady,
Warm.
With each breath in.
Let it grow a little.
With each breath out.
Let it spread.
Down through your body.
Out into your limbs.
Filling every corner.
This is yours.
This stillness.
This quiet.
You can return to it whenever you need.
In a moment,
We'll begin to come back.
But there's no rush.
Start to notice the sounds around you again.
The feeling of the surface beneath you.
The weight of your body.
Take a slightly deeper breath.
And as you exhale.
Allow a small movement.
Your fingers.
Your toes.
When you're ready.
And only when you're ready.
Let your eyes open.
Softly.
Slowly.
Take a moment before you move on with your day.
Carry a little of this quiet with you.
Thank you for giving yourself this moment.
