Welcome.
I'm really glad you're here.
This practice is part of the Slow Down to Go Fast approach,
Supporting clarity,
Sustainability,
And leadership by first helping the nervous system settle.
You don't need to arrive calm,
Focused,
Or in a good headspace.
Whatever you're feeling right now is welcome here.
The intention of this meditation is simple.
To help you slow down just enough to reconnect with your body,
Your breath,
And what feels steady beneath the busyness of your day.
This is not about clearing your mind or fixing anything.
It's about noticing what's already here and letting that be enough for now.
If at any point you feel distracted or restless,
That's completely okay.
Just gently return to the sound of my voice or the rhythm of your own breathing.
Let's take a moment to arrive,
Finding a position that feels comfortable for your body.
You might choose to gently close your eyes or simply soften your gaze.
Allow your body to be supported by the chair,
The floor,
Or the ground beneath you.
For now,
There's nothing you need to change,
Nothing to fix,
Nothing to do,
Just noticing that you are here.
Begin to bring awareness to your breath,
Not controlling it,
Just noticing.
The inhale and the exhale.
Let the breath be natural,
Easy,
Unforced.
And as you breathe,
Feel the subtle rhythm of slowing down.
In this practice,
We're going to play a very gentle game,
A gratitude game.
There are no rules,
No right answers,
And no need to feel grateful in any particular way.
This isn't about forcing positivity,
It's simply an invitation to notice what's already okay or even just natural or neutral right now.
Think of it as an experiment,
Light,
Curious,
And optional.
Let's start very small.
See if you can notice one simple thing that's supporting you right now.
It might be the surface beneath your body,
The feeling of your feet on the floor,
Or the breath moving in and out.
No need to name it perfectly,
Just noticing.
If it feels natural,
Let the game expand slightly,
Perhaps noticing a small comfort,
Something ordinary,
Something you usually don't pause to acknowledge.
Maybe it's warmth,
Quiet,
A moment of stillness,
Or simply the fact that you're taking this time for yourself.
You don't have to search,
Just allow whatever shows up to show up.
Notice what happens as you bring your awareness here.
You might feel a softening in the body,
A subtle shift in mood,
Or you might feel nothing at all.
All of it is welcome.
This game isn't about creating gratitude.
It's about noticing what is already present.
Take a moment now to notice yourself noticing.
How does your body feel compared to a few minutes ago?
Your breath?
Your mind?
And even noticing that there's no obvious change.
This is part of the practice.
Nothing needs to be different.
As you continue with your day,
You might return to this gratitude game whenever you remember.
While walking,
Taking a pause,
Or just transitioning between moments,
Just notice one small thing at a time.
No pressure,
No checklist.
Let gratitude be quiet,
Subtle,
And human.
Now gently bring awareness back to your breath,
Feeling the inhale and the exhale.
Begin to notice the space around you,
The sounds,
The light,
And when you're ready,
Allow your eyes to open or lift your gaze.
Carrying this sense of ease with you,
Remembering that slowing down is how we move forward.
