The house is quiet.
Or maybe it isn't.
Maybe there's already noise,
Already movement.
Either way,
You are here.
You carved out this time.
Before anyone needs anything from you today,
Before the lunches,
The school run,
The emails,
The 100 small decisions that are already lining up,
You get 12 minutes just for you.
Not as a parent.
Not as a partner,
Or a provider,
Or the person who holds everything together.
Just as a person.
Find a comfortable position.
Sitting or lying,
Whatever you have available right now.
One slow breath in,
And all the way out.
Let's begin.
Over the next few minutes,
We'll move slowly through your whole body,
From the top of your head,
Down through your face,
Neck,
And shoulders,
Through your chest,
Belly,
And arms,
All the way down to your hips,
Legs,
And feet.
You don't need to do anything with each area.
Just bring your attention there.
Notice what's present and move on.
There's no right or wrong way to feel.
Bring your attention to the top of your head.
Just notice it.
The weight of it.
The skin of your scalp.
Let your awareness drift slowly down to your forehead.
Notice if you're already frowning,
Already anticipating something.
Let it go.
Your eyes.
They're going to see a lot today.
For now,
Let them rest completely.
Your jaw.
This is where we carry the unspoken things.
The questions we haven't answered yet.
Let it soften.
Let it drop.
Your neck.
Your throat.
So often tight,
So often braced.
Let it go now.
Now,
Focus on your shoulders.
These shoulders carry more than their share.
Breathe in.
And as you breathe out,
Let them drop further than you expected.
Your chest.
With each exhale,
It softens and widens.
There is room here.
Room to breathe.
Room to be.
Your arms.
These arms hold children,
Carry bags,
Reach for things constantly.
For now,
Let them be completely still.
Heavy.
At rest.
Your hands.
Open them slightly if they're closed.
These hands do so much.
Let them be empty for a moment.
Your belly.
With every exhale,
It softens.
No holding in,
No bracing.
Just warm and easy.
Your lower back.
Feel the surface beneath you supporting this part of you completely.
You don't have to hold yourself up here.
You are held.
Your hips.
Wide and heavy.
Your thighs.
Your knees.
Let them go completely.
Your calves.
Your ankles.
Your feet.
These feet are going to carry you through a full day today.
Right now,
They are still.
They are resting on the earth.
Feel the full length of your body now.
From the crown of your head to the soles of your feet.
All of it here.
All of it yours.
All of it.
Enough.
Breathe.
What?
And release.
Stop scanning now.
Just rest in the awareness of your whole body at once.
This body that wakes up every single day and does what needs doing.
That shows up tired and shows up anyway.
That loves people fiercely and holds them close.
Let it be still now.
Let it restore.
Your nervous system is resetting.
Your heart rate is dropping.
Your body is doing in this quiet what it couldn't do in the noise.
Just this.
Just here.
Just you.
Begin to deepen your breath gently.
Start to feel your fingers.
Your toes.
The sounds around you returning.
When you're ready,
Slowly open your eyes.
You took this time for yourself.
And that matters.
Not because you earned it.
Because you needed it.
You are grounded now.
Present.
Clear.
The day ahead is full and you are ready for it.
Not because everything is sorted or under control.
But because you are here in your body,
Awake and steady.
Go be the person your family gets today.
You've you've got this
