Welcome.
This practice is a reset.
A moment to slow the swirl and return to your body.
You don't need to push anything away.
You don't need to quiet your mind on command.
You just need to sit still and breathe.
Find a comfortable seat or lay down.
Let your arms and hands rest naturally.
Close your eyes if that feels good or soften your gaze.
Let your body feel supported.
Let the surface beneath you hold your weight.
Let gravity do the heavy lifting today.
Now take a deep breath in through your nose and a long,
Easy exhale out through your mouth.
Let's do that again.
Inhale and fill up gently.
And exhale,
Just let it go slowly.
Feel your body begin to settle,
Smoothing out with your breath.
Now we're going to use a very simple technique.
Breathing in for four and breathing out for six.
That longer exhale is intentional.
It tells your body it's safe to relax.
It tells your nervous system you're not in a rush,
You're not in danger.
You're allowed to rest.
As you count,
I want you to let each number be an anchor.
A gentle way to stay in the moment.
You're not forcing focus.
You're just following the breath.
If your mind drifts,
It's totally normal.
And when it happens,
Just come back to the next inhale and start the count again.
Let's try this together.
Inhale through your nose for one,
Two,
Three,
Four.
And out through your nose,
One,
Two,
Three,
Four,
Five,
Six.
In through the nose,
Two,
Three,
Four.
Out through the nose,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale.
Exhale.
Inhale.
Now continue on your own.
If your mind wanders,
That's okay.
Just gently come back to the breath and the rhythm.
In for four,
Out for six.
Inhale.
Exhale.
Exhale.
Coming back to the breath.
Checking in with how you feel.
You don't have to feel perfect,
Just present.
Let's take a few more breaths.
Inhale for four,
And exhale for six.
Remembering to let it feel natural,
Not forced.
Just easy.
Let go of the counting now.
Let your breath return to whatever rhythm feels natural in the moment.
No effort,
No structure.
Just breathe as it is.
Take this moment to notice how you feel.
Has anything shifted even just a little?
Maybe your shoulders are softer and your mind is quieter.
Or perhaps you feel just a little more you.
Now take one more slow inhale.
Then a long,
Complete exhale.
Begin to wiggle your fingers and your toes.
Let yourself come back to the space around you.
As you return,
Know this.
You don't need a perfect setting to feel calm.
You just need one breath.
Then another.
And then another.
That's always available to you,
And you showed up for it today.
Take a nice long,
Slow inhale in here.
And when you're ready,
You can open your eyes.
And thank you so much for meditating with me today.
I hope you have a great day.
