Take a moment to settle.
Whether you are seated,
Or lying down.
I invite you to gently close your eyes or to soften your gaze.
And just feel into the moment right where you are.
Simply accepting what's present in the environment.
In the body,
And let's guide our awareness to the breath.
Just observing.
Breathing.
Noticing each inhale.
And H exhale.
You may feel the sensation of breath at the nose.
Air entering and leaving the nostrils.
Perhaps in the chest.
Or in the rise and the fall of the belly.
There's no right place.
Just choose where you feel drawn to notice the breath today.
And resting your awareness there.
As you do,
You may notice the breath is already happening.
All by itself.
With that,
Your help.
Inhale.
.
.
Exile Let's see if you can allow the breath to be exactly as it is.
Even if it's a bit shallow or uneven.
Perhaps a little distracted.
There's nothing to fix.
Nowhere to get to.
Just resting awareness.
On the breath.
If the mind wanders.
That's okay.
It's completely normal for the mind to drift.
You may notice thoughts,
Sensations in the body.
Sounds in the room.
And when you do.
.
.
Just gently guiding awareness back.
To the very next breath.
Guiding with kindness.
And compassion.
Like a loving parent taking their child by the hand.
This is enough.
Breathing in.
Breathing out.
You may begin to notice a small gap between breaths.
A brief moment of stillness with nothing happening.
And if you do,
You can just rest there.
Even briefly.
And then the breath begins again,
All by itself.
You don't have to hold on to the pause.
You don't have to maintain anything in particular.
Just sitting and noticing.
If any part of the body feels tense.
You may wish to shift your awareness to that tension as you keep breathing.
We're not forcing,
Just inviting the breath.
Into that tension.
Breathing in.
.
.
And breathing out.
Again,
Just coming back to this simple rhythm of the breath.
Letting everything else just melt away into the background.
With no need to push.
Just gently guiding awareness back to the breath.
We'll rest here with the breath,
Just briefly.
For a moment in silence.
And when you're ready.
.
.
Begin to notice the body again.
Bringing awareness to the sensation of being supported by the surface beneath you.
Allowing awareness to expand into the space around you.
Noticing the sounds.
Sensation of the light.
Perhaps coming through your eyelids.
Gently bringing some movement back to the body.
You may like to wiggle your toes.
Perhaps roll the shoulders and the neck.
And with that preparing to return to the room.
.
.
Enjoying the sense of calm,
Relaxed focus.
As you continue with your day.
