Take a moment and settle in,
Get as comfortable as you can,
Let your body relax into whatever is holding you,
The chair,
The floor,
Wherever you are,
No need to force anything,
If it feels right you can close your eyes or just soften your gaze,
Let's start by noticing the breath,
No need to change it,
Just notice it,
Coming in and going out,
Feel the air as it moves through your nose,
Cool coming in,
A little warmer going out,
The breath doesn't need your help and knows exactly what to do,
As you sit here,
Start to let your exhale become a little heavier,
Let it carry some of the tension out of your body,
Let it soften your shoulders,
Your jaw,
Your hands,
Each exhale a little more letting go,
And if your mind starts to wander,
Totally normal,
Just notice that and come back to the breath,
No need to make it a big deal,
Just breathe,
Feel your feet on the ground,
Feel the weight of your body being supported,
Notice the beat of your heart in your chest,
Simple things,
Real things,
Happening right now,
The breath is always here to bring you back,
Whenever you get pulled away,
By thoughts,
By stress,
By life,
You can come back to the breath,
Come back to it now,
Take a few more easy breaths,
Let them be as big or small as they want to be,
You don't have to chase some perfect moment,
You're already in it,
And know this,
Any time the noise out there feels too loud,
You can come back to this feeling,
Back to yourself,
Back to now.
