Find a comfortable seated position.
Allow your hands to rest gently in your lap.
And softly close your eyes or lower your gaze toward the floor.
Take a slow breath in through your nose.
And allow a long breath through your mouth.
Again,
Breathe in.
And breathe out.
Let each exhale carry a little of the tension from your day.
Away from you.
Begin to notice where your body makes contact with the chair beneath you.
Feel the support of the seat holding you up.
You don't have to hold yourself together right now.
Let the chair do that work for you.
Now bring your attention to your breath.
You don't need to change it.
Simply notice it.
Notice the cool air as it enters your nostrils.
And the warmth as it leaves your body.
Notice the gentle rise of your chest.
On the inhale.
And the soft fall on the exhale.
Your mind may begin to wander.
What to do,
Where you've been.
A conversation from earlier.
That's completely natural.
We expect it.
You notice your mind has drifted,
Simply acknowledge it.
No judgement.
You might silently say.
And thinking.
And then gently Gently return your attention to the breath.
Now expand your awareness slightly.
Notice any sounds around you.
Near or farther away.
You don't need to identify them or name them or even react to them.
Let them simply pass through your awareness like clouds moving across the sky.
Now bring your attention back to your body.
Notice how you feel right now.
Not how you think you should feel,
Just how you actually feel.
Perhaps there's a sense of heaviness.
Or lightness.
Tension.
Or ease.
Whatever is there,
Allow it to be.
Take one final deep breath in.
Filling your lungs completely.
A long,
Slow inhale.
And now.
.
.
Release.
Exhale slowly,
Slowly,
Releasing everything you don't need in this moment.
Begin to gently wiggle your fingers and toes.
Slowly bring your awareness back to the room around you.
And when you're ready.
And not before.
Open your eyes.
And re-engage with your day.
