Let's take a deep breath in and breathe out and let it all settle and then go ahead and close down your eyes or you can just stay here with me.
And from here just start to connect to the breath noticing what it feels like to breathe in and what it feels like to breathe out.
Noticing how your body responds to that breath.
Feeling to the rising of the chest and the fall.
Feeling the air enter into the belly as that rises and falls.
And as you allow for yourself to become aware of the breath,
Start to become aware of the body.
Just noticing anywhere that feels a little tense or a little tight today.
And without needing to fix or change anything,
Just start to draw your attention to the spot that is calling out for you the loudest.
The part of your body that feels the most tense,
The most tight,
The most in need,
Of you.
And I want to invite you to just draw the breath to that spot.
And almost as if that part of you was a balloon,
Allow for yourself to breathe into this spot calling out for your attention,
Just giving it breath.
Breathing in and breathing out.
And as you allow for the body to begin to settle today,
Allow for the breath to begin to settle.
And as you allow for the body to begin to settle today,
Start to draw the attention to the mind.
And let yourself become aware of those thoughts.
Letting those thoughts that are pulling you away from this moment be present.
And just with curiosity,
Start to become aware of where they're trying to take you.
Where's that thought drawing you right now?
Maybe it's to a problem at work,
An issue in a relationship.
But just give yourself permission to just be there.
And as that thought becomes clear,
Start to notice how it impacts the body,
Where that physical sensation lies.
Maybe it's a tightening of the chest,
A clenching of the jaw,
But this physical manifestation of the stress or fear or anxiety.
And just for the next 90 seconds,
Just let yourself be with that part of you.
No need to fix it or change it.
But just be with it.
And now those 90 seconds have passed.
Start to check in with the body.
Notice what's shifted,
What's changed.
Notice yourself in this moment right here,
Letting the thoughts settle,
Letting the body be still.
And from this place,
Just start to ask yourself the simple question,
What do I need right now?
Letting the answer come,
Not forcing it,
But just with curiosity.
What do you need right now?
Maybe it's a little break.
Maybe it's a conversation to be had.
Maybe it's a long walk.
But whatever comes to mind in response to that question,
I want you to set a plan today to give that to yourself,
To give yourself the gift of being able to let go of that question.
Meeting your needs,
Of allowing yourself to pause,
To be still,
And to give yourself exactly what you need.
And as that moment becomes clear of what you plan to do today to take care of you,
Start to become aware of your surroundings.
Just a gentle breath in through the nose,
Noticing the smells,
A gentle swallow,
Noticing the taste.
Allowing for your ears to become aware of the sounds around you.
Drawing your hands together in front of you,
Starting to explore,
Touch.
And then when it feels right and safe to do so,
Go ahead and flutter your eyes open.
Take in the space around you.
And enter back,
Connected,
Calm,
And ready for the day ahead.
So as you go forward this week,
Remember to continue to find those moments to come back to you.
That even in the busyness of life,
It's okay to pause.
It's okay to take care of you.
It's not selfish.
It's not indulgent.
It's necessary.
So,
Go take care of yourself.
Take a deep breath in.
Take a deep breath out.
Let it all settle.
And I will see you next week.
