Welcome.
Today's meditation is a moment to pause.
A few quiet minutes to step away from everything that's been asking for your attention.
And return to yourself.
Find a comfortable position.
Either sitting with your back supported.
Or lying down,
Maybe placing a pillow under your knees.
Whatever you need to feel completely comfortable.
And if it feels good,
Allow your eyes to close now.
Or simply soften your gaze.
Take a slow breath in through your nose.
And gently let it go.
Again,
Breathe in.
And exhale,
Allowing your shoulders to soften.
And for these next few minutes,
There is nowhere else you need to be.
Nothing you need to solve.
Nothing you need to accomplish.
You are simply taking a moment to be here.
Begin to notice the places where your body is supported.
Feel the surface beneath you.
Notice its steadiness.
Let yourself become a little heavier against that support.
Allowing it to hold more of your weight.
Soften the muscles around your eyes.
Unclench your jaw.
Let your tongue rest gently inside your mouth.
Allow your shoulders to fall away from your ears.
Soften your hands and your fingers.
Let the muscles of your belly relax.
There is nothing you need to hold together right now.
Bring your attention back to your breath now.
Without needing to change it.
Simply notice the quiet rhythm of breathing in and breathing out.
Feel the inhale arriving on its own.
Feel the exhale gently leaving.
If your mind begins to wander,
That's okay.
You don't need to clear your mind or stop your thoughts.
Simply notice where your attention has gone.
And gently guide it back to the feeling of your breath.
Breathing in.
.
.
And breathing out.
With every inhale,
Imagine creating a little more space within yourself.
And with every exhale.
Allow yourself to release anything you don't need to carry in this moment.
Perhaps you soften some tension.
Perhaps you loosen your grip on a thought.
And perhaps you simply give yourself permission to stop trying for a little while.
Take a slightly deeper breath in now.
And release it slowly.
Notice how you feel right now.
Without needing to label the feeling as good or bad.
Whatever is here is allowed to be here.
You do not have to change your experience before you can offer yourself care.
You can meet yourself exactly as you are.
Silently remind yourself.
I am here.
I am breathing.
This moment is enough.
Allow those words to settle.
I am here.
I am breathing.
This moment is enough.
Take a moment to notice one place in your body that feels even slightly calm.
Open.
Or at ease.
It may be very subtle.
Perhaps it is the softness of your hands.
The steadiness beneath you.
The gentle movement of your breath.
The feel of your clothing on your skin.
Rest your attention there.
And let that small feeling of ease remind you that you can return to yourself.
Even in the middle of a busy or difficult day.
You don't have to wait until everything is finished.
You do not have to earn this pause.
You are allowed to stop.
To breathe.
And to begin again Take one more slow,
Nourishing breath in.
And let it go with a long,
Gentle exhale.
And begin to slowly bring your awareness back to the space around you.
Notice any sounds nearby.
Feel the surface beneath your body.
And if it feels good,
Gently move your fingers and toes.
Perhaps roll your shoulders.
Or stretch in whatever way feels good.
And whenever you're ready.
Slowly allow your eyes to open.
Carry this steadiness with you as you return to your day.
And you can come back to this moment whenever you need it One breath.
One pause.
One gentle return to yourself.
Thank you for joining me.
May you know peace.
