Take a moment to find a position that feels comfortable for you today.
Whether you were sitting,
Or lying down.
Just allowing your body to be supported.
There is nowhere else you need to be for these next few minutes.
Nothing you need to solve before we begin.
Just allowing yourself to arrive exactly as you are.
Perhaps noticing the feeling of the surface beneath you.
The weight of your body being held.
Without needing to change anything.
If it feels comfortable,
You might gently soften your gaze.
Or allow your eyes to close.
Bring your attention to your breathing.
Not changing it.
Not deepening it.
Simply noticing the breath exactly as it is today.
Many people notice anxiety in their stomach before they notice it anywhere else.
Perhaps as butterflies.
Tightness.
NOSHA.
Or simply a feeling that their stomach doesn't quite settle.
Our gut and brain are deeply connected.
That is why anxiety is often felt in the stomach long before we even realise we are feeling anxious.
If you've experienced something like this,
Or you're experiencing it right now,
You are certainly not alone.
It is a really common human experience.
So for these next few moments,
There is nothing you need to change.
Just allowing yourself to become a little more curious about what your body is experiencing today.
Now if it feels comfortable,
Allow your awareness to gently move toward your abdomen.
Not analysing.
Not searching for anything.
Just noticing.
Perhaps noticing where your clothing rests against your body.
The temperature of your skin.
The gentle movement of your breath.
Or maybe you don't notice very much at all.
Every experience is completely okay.
You don't need your stomach to feel calm.
You don't need it to soften.
You don't need it to behave differently before you can be here with it.
Simply allowing it to be exactly as it is.
As you continue breathing naturally.
You might notice the smallest movement beneath your hands.
All beneath your awareness.
As your breath comes in.
And as it leaves again.
There is no need to force your breath into your belly.
Just allowing your body to breathe in whatever way feels natural today.
Perhaps with each exhale,
There is the smallest invitation to create a little more space.
Not because anything needs fixing,
But simply because space can sometimes feel supportive.
If sensations are present.
Tightness.
Fluttering,
Fullness.
Or discomfort.
See if it's possible to notice them with curiosity instead of judgement.
Rather than asking,
How do I make this stop?
Perhaps asking,
I wonder what my body might be communicating today.
You don't need to find an answer.
Sometimes simply listening is enough.
Your body has been working quietly for you every moment of today.
Digesting,
Protecting.
Responding.
Adjusting.
Even when it hasn't felt comfortable.
Perhaps your body deserves a little kindness today.
Not because it's perfect,
But because it's doing its best.
Take one more gentle moment to notice your breathing.
Notice the support beneath you.
And notice that you've taken this time simply to listen.
You don't need to leave this meditation feeling completely different.
Sometimes understanding your body a little more is enough for today.
When you're ready.
Allow your awareness to gradually widen once again.
Noticing the space around you.
The sounds nearby.
The surface beneath you.
And as you continue with the rest of your day.
May you carry a little more understanding.
And a little more kindness towards yourself.
And towards your body.
Whenever you're ready.
Gently open your eyes or lift your gaze.
Knowing you can return to this practice whenever you need it.
