Welcome.
Wherever you are right now,
Allow yourself to arrive here.
You may have been moving from one thing to another,
Thinking about what comes next,
Or carrying something from the part of your day that just passed.
You don't need to sort any of that out right now.
For these next few minutes,
Nothing is being asked of you.
These next few minutes are yours.
If it feels uncomfortable,
Close your eyes or simply soften your gaze.
Let your attention settle where you are.
Begin by noticing the support beneath you.
The chair,
The bed,
The floor beneath your feet.
Notice what is holding you right now.
And without needing to change your breathing,
Simply notice your breath,
The inhale and the exhale.
There's no special way you need to breathe,
Just notice.
Now bring your attention to your face.
Notice your eyes,
Your forehead,
Your jaw,
Your shoulders,
Your hands,
Belly,
Hips,
Legs,
And all the way down to your feet.
Notice what you find.
Perhaps there are places that feel tense or tight.
Places that feel soft or at ease,
Or places where you don't notice much at all.
You don't have to make anything relax.
You don't need to change what you notice.
Just let yourself be aware of your body.
As it is right now.
And now,
Gently notice what else you've brought with you into these few minutes.
Maybe your mind is still busy.
Maybe there's tiredness,
Frustration.
Restlessness maybe you're feeling okay or maybe you're not quite sure what you're feeling yet Whatever is here,
See if you can let it be here with you for now.
You don't have to explain it.
You don't have to fix it.
You don't have to make yourself feel differently.
For these few minutes,
You can simply be here.
Not attending to the next task.
Not figuring everything out.
Not being who somebody else needs you to be.
Just here.
And perhaps notice what it's like to give yourself this little bit of space.
If it feels helpful.
Gently ask yourself.
What might I need for myself right now?
There's no need to force an answer.
Maybe something came to you.
Maybe it didn't.
Either way,
It's okay.
Perhaps what you need is rest,
A little more patience with yourself,
A boundary,
A breath,
A moment before you continue.
Or perhaps you simply needed to pause long enough to notice that you're here too.
As we begin to close,
Bring your attention back to the space around you.
Notice the sounds,
The surface beneath you,
Your breath,
Your body,
Here in this moment.
And whenever you're ready,
Gently open your eyes or lift your gaze.
You don't need to leave these few minutes with everything figured out.
Maybe you feel a little calmer.
Maybe a little clearer.
Or maybe you simply noticed something you hadn't noticed before.
And that's enough.
Whatever comes next,
See if you can bring a little of this awareness with you.
Remember.
You can keep showing up for your life without leaving yourself behind.
And there is always a little space for you too.
