Take a moment to settle in.
You don't need to sit any particular way.
Just find a position that feels easy enough to be here.
Let your eyes close if that's comfortable.
Maybe just soften your gaze.
Nothing to fix.
Nothing to change.
Just arriving.
Starting by noticing your breath.
Not controlling it.
Just noticing.
The inhale as it comes in,
And the exhale as it leaves.
Now,
Instead of trying to take in everything,
We'll choose just one small thing to notice.
Maybe it's the feeling of your hands.
It could be the weight of your body where you're sitting or lying.
Maybe it's the subtle movement of your breath.
Just one thing,
And let your attention rest there.
Not forcing it.
If it drifts away,
That's okay.
We'll just notice that it drifted,
And gently come back.
You might notice how quickly the mind wants to move on,
To look for something more interesting or more important.
You don't need to follow that.
Just stay with something simple.
Something small.
Now,
This is enough.
No judgment.
Noticing is the practice.
Now,
See if you can soften around whatever you're noticing,
And let it be exactly as it is.
No improving it.
No deepening it.
Just allowing,
And maybe there's a sense of quiet in that.
Not because everything's stopped,
But because you're not chasing it.
Stay here for another breath or two.
When you're ready,
Gently bring your awareness back to the room.
No rush.
You can carry this with you,
The simple act of noticing something small.
It's always available.
