Welcome.
Find a position that feels supported.
Seated.
Or lying down.
Wherever your body can be still for the next few minutes.
Let your eyes close or soften your gaze downward if you'd rather keep them open.
Take a breath in.
And let it go.
There's nowhere else you need to be right now.
Nothing else you need to do.
This is your time.
Begin to notice your breath just as it is,
Not changing it,
Not fixing it,
Just noticing.
Where do you feel it most?
The rise and fall of your chest.
The gentle expansion of your belly.
The cool air at the edge of your nostrils.
Now,
Let's take a slower breath together.
Inhale through your nose for a count of four.
Now,
Let's take a slower breath together.
Inhale through your nose for a count of four.
Hold gently for a count of two.
And exhale slowly through your mouth for a count of six.
One more time.
In for four.
Hold for two.
And out for six,
Letting your shoulders drop as you release.
Let your breath return to its natural rhythm now.
Bring your attention to your shoulders.
Notice if they're carrying tension.
Creeping up toward your ears.
Tightening around your neck.
With your next exhale,
Let them soften.
Let them fall.
Move your attention to your jaw.
So much stress lives here without us noticing.
Unclench your teeth.
Let your tongue rest gently at the bottom of your mouth.
Let that softness spread across your forehead.
Your eyes.
The small muscles around your mouth.
Now,
Bring your awareness to your hands.
Let them be heavy.
Let them be still.
Nothing to hold on to right now.
If a thought arises.
A worry.
A to-do list?
Something from earlier today.
That's alright.
You don't have to push it away.
Just notice it's there.
Like a cloud passing through a wide sky.
And let it drift on without following it.
Return to your breath.
Let it anchor you here.
In this moment.
In this body.
You are allowed to rest.
You are allowed to slow down.
This stillness is not something you have to earn.
It's already yours.
Take one more full breath in.
And a long,
Slow breath out.
When you're ready.
Begin to deepen your breath.
Gently wiggle your fingers and toes.
And when it feels right.
Let your eyes open.
Carrying this sense of calm with you as you go.
Thank you for taking this time for yourself.
