Take a moment to get comfortable.
You might be seated or lying down and allow your body to settle in a way that feels supported.
There's nothing you need to do or to hold up right now.
Just allow yourself to settle.
Maybe gently closing your eyes or softening your gaze and begin to bring your awareness to your breath.
Inhale slowly through your nose for a count of four.
One.
Two.
Three.
Four.
Exhale gently through your nose for a count of six.
Six.
Five.
Four.
Three.
Two.
One.
Again,
Inhale.
One.
Two.
Three.
Four.
Exhale.
Six.
Five.
Four.
Three.
Two.
One.
Let's take one more.
Inhale.
One.
Two.
Three.
Four.
Exhale.
Six.
Five.
Four.
Three.
Two.
One.
Now allow your breath just to be in a natural rhythm.
No need to control it,
Just noticing.
Begin to bring your awareness inward,
Noticing your body and your breath just as it is.
Any areas of tension,
Any areas that feel more at ease,
Maybe any subtle movements as you inhale and exhale.
No need to change anything,
Just observing and noticing.
There are moments in life when things feel full,
Busy,
Or a little out of rhythm.
There are also moments like this one where you can pause and begin again.
Now gently deepen your breath,
Allowing the inhale to expand a little more and the exhale to soften.
Now imagine opening a window,
Letting fresh air move through the space.
Nothing forced,
Just a gentle shift.
With each inhale,
A sense of space opening.
With each exhale,
A quiet clearing.
Each inhale,
A sense of space opening.
Each exhale,
A quiet clearing.
The room is slowly becoming lighter,
More easeful,
More room to breathe.
You don't have to do anything to make that happen.
Just being here in this moment,
Observing and allowing the breath to move through you.
Notice how each breath creates a small shift,
Like a wave,
The energy moving through the body.
Nothing forced,
Just a natural rhythm.
Happens automatically without us even thinking about it.
Now bring your attention to something in your life that feels like it is shifting,
Or something that is ready for a fresh start.
It doesn't have to be clear or fully formed,
Just noticing what's there as you bring it about in your mind.
Remembering that growth doesn't happen all at once.
It unfolds gradually and often quietly.
Now beginning to either silently repeat to yourself or out loud,
I am here.
I am here.
Just let your breath support you,
Gently arriving in this moment.
Now silently or out loud repeating,
I can soften.
I can soften.
Allowing the body to release even just a little bit.
And next repeating,
I can begin again.
I can begin again.
And just notice the energy,
Feelings that come about in the body here as you repeat these phrases.
Be the silent witness,
The observer,
Just noticing.
And as you do this,
Allow yourself to rest here.
Letting your body soften,
Letting your breath just move naturally.
There is nothing to force,
Just returning.
As you move through your day,
Notice moments where things feel rushed or a little out of rhythm.
And allow yourself to gently return to your breath,
To your body,
And this present moment.
Even one slow inhale and a soft exhale can be enough to reset.
You don't have to wait for the perfect moment.
You can return right in the middle of your day.
Allow yourself to rest here for a few more breaths.
Body soft,
Breath natural,
But with a deeper connection here and more space.
When you're ready,
Begin to deepen your breath.
And gently bringing movement back into your fingers and your toes.
And maybe a little rock of your head side to side and stretching out.
And very slowly allow your eyes to open.
Take a moment to notice how you feel.
Carry this sense of starting fresh with you,
Knowing you can return to this at any moment.
Thank you for meditating with me.
