Hello,
You are here and that's enough for now.
Sit or lay down,
You can close your eyes or just soften your gaze and let the outside world blur a little.
You've probably been doing a lot,
Thinking a lot,
Pushing,
Carrying,
So let's set all that down now,
Just for these next few minutes.
Begin by noticing your breath,
Just noticing,
Not changing,
Not improving,
Just witnessing the simple act of breathing.
Inhalations,
Pauses,
Exhalations,
Pauses and again.
Let your attention land in the rhythm,
Like a metronome slowing you down and now take a deeper breath in and sigh it out through the mouth and once more inhale deeply and sighing it out fully.
Let your shoulders drop with that breath,
Let the jaw loosen and let the forehead flatten.
Now gently bring your awareness to your head space.
Is it busy in here?
Maybe it's foggy,
Maybe it's scattered,
Maybe they're looping thoughts trying to tie loose ends.
Just notice them,
Without naming,
Without engaging and just like watching clouds pass across a wide open sky,
Some thoughts may still try to talk over this and that's okay.
Let them come,
Let them go because you're not here to fight them,
You're here to not follow them.
Now see if you can sit behind them and bring your attention to your body,
Feeling your feet,
Feeling the ground beneath you,
Your anchor,
Your spine,
Feel your hands resting and inhale slowly,
Imagining drawing the breath up from the soles of your feet through the body and exhale,
Release from the top of the head.
Again inhale from the earth,
Drawing in support and exhale through the crown,
Clearing the fog.
Now gently scan through,
Bring your mind to the forehead and breathe into that space,
Imagine warm sunlight melting the tension and now to your eyes,
Let them soften with no need to focus,
Your jaw,
Slacken it just a touch,
The back of the neck,
Release the grip and breathe again.
And now imagine your thoughts settling to the ground like dust and sunlight,
Just falling quiet,
Slow and still and there's a space underneath the thinking and you're here now.
Notice what's shifted,
Maybe not everything but something,
Maybe there's a little more room inside,
A little more stillness,
So let yourself take one more deep breath in through the nose and sigh it out.
Let this next inhale feel like fresh air moving through an open window,
Let it wash through the system,
Let it clear what doesn't need to be held and now very gently bring your attention to this moment,
This body,
This breath,
You're not behind,
You're not late,
You don't need to have it figured all out now,
You're here and for today that is more than enough.
If you'd like you can bring one hand to your chest,
Feel it rise and fall,
You're present,
You're breathing and you're home.
Now when you're ready,
Slowly open your eyes,
Return gently and start again,
Clear,
Quiet and anchored.
