Take a moment to settle into a comfortable position.
You might like to close your eyes.
Or simply soften your gaze.
Letting your hands rest wherever is comfortable for you.
And for now.
.
.
There is nowhere else that you need to be.
Let your mind be busy for a moment.
You don't need to quiet it.
Just noticing what's there.
Notice the natural rhythm of your breathing.
No need to change it.
Just observing it,
Moving in.
.
.
And out.
And if the mind keeps moving,
That is okay.
Your thoughts don't need to disappear.
For the body to begin softening.
You might notice the rhythm of your breath beginning to feel a little like waves.
Steady.
.
.
Continuous.
Always arriving and leaving again.
Not needing to hold onto anything.
And not needing to push anything away.
Sometimes racing thoughts can make the nervous system feel like it needs to stay alert.
As though everything needs to be solved immediately.
And right now.
You don't need to solve anything at all.
Just noticing,
Each thought arrive.
And leave.
Without needing to follow every single one.
Like watching waves move toward the shore,
Without needing to stop them.
Your mind may still feel busy.
But perhaps it doesn't need to feel quite so tight around the thoughts right now.
You might notice moments where your body softens slightly.
Your jaw,
Your shoulders.
Maybe your breath.
Not because you forced anything to change.
But because the nervous system sometimes settles when there is a little less pressure to control every thought.
Nothing needs to disappear completely.
Just allowing a little more room around what's here.
As this practice comes to an end.
There is no need to hold onto any particular feeling.
Just noticing what it feels like to create a little more space inside your mind and body.
And when you're ready,
You can open your eyes or lift your gaze.
And gently continue on with the rest of your day or evening.
Bringing whatever sense of steadiness is available right now.
