Welcome.
So to begin,
Take a comfortable seat or lie down if that feels better,
Allow the eyes to close and take a slow breath in and a gentle breath out.
A slow breath in and a gentle breath out and maybe as you do so,
Notice the body beginning to settle and now bring awareness to the breath,
Let it be steady and natural and as you breathe imagine the body as an anchor,
A place you can return to again and again because emotions like weather are always changing.
Some days are calm,
Other days are stormy and so resilience doesn't mean controlling the weather,
It means learning how to stay steady within it.
Now begin to notice sensations in the body,
The contact of your feet with the floor,
The weight of your body where you sit,
The rhythm of breathing,
This is your anchor and now imagine a mild emotional challenge,
Nothing overwhelming,
Just something small that recently created tension or stress.
Notice what happens in the body as you think of it,
Perhaps there's a tightening somewhere,
A shift in breathing,
A subtle contraction,
Rather than pushing it away,
Simply observe it,
Breathing steadily,
Allow the breath to be the stabilizing force,
In through the nose,
Out through the mouth,
Slow and steady and as you breathe remind yourself this feeling is here right now and I can stay present with it.
Notice how the body responds when you stay curious instead of reactive,
When we stop resisting emotions they often begin to move,
Like waves rising and falling,
Breathing,
Allowing,
Staying connected to the body and now slowly return your attention fully to the breath,
Feel the chest rise and fall,
Feel the belly expand and soften,
Recognizing that the body is always available as a place of grounding.
And take another slightly deeper breath,
Let it go,
And gently whenever you feel ready,
