Welcome,
My name is Sonya and I will be your guide through this short but powerful journey.
Take a moment to settle in.
Let's begin by finding a comfortable position,
Either sitting or lying down.
You can close your eyes or soften your gaze,
Whichever feels more comfortable for you.
Let's start by taking three long,
Deep breaths.
In through the nose and out through the mouth.
Inhaling in.
.
.
Taking a little pause at the top.
And exhaling out really letting yourself arrive here in this space another long deep breath in Little pause at the top.
And exhaling out trying to extend those exhalations as much as you can One final long deep breath in.
And as you are exhaling out,
Maybe take this time to set an intention for yourself for your practice today.
It can be about being more grounded,
Being more connected to yourself.
Or maybe just about being more present.
And once you have it,
You can sigh it out.
Keeping your eyes closed and letting your breath return to its natural rhythm just observing the regular flow of air coming in and out with each breath nourishing and replenishing all of your cells you can bring one hand to your heart and one to your belly Feel the steady,
Quiet rhythm beneath your palms.
Feel your body held by the ground beneath you,
Supported.
Stay well.
Let your shoulders drop a fraction more.
Let your jaw relax.
And feel gravity gently holding you down.
And remember that right now,
There is nothing that you have to do,
Nowhere you have to be,
Just be here.
With yourself.
With your breath.
You are safe here.
You are allowed to slow down We spend so much of our lives moving from one demand to the next.
We push through without stopping.
And although we are human beings,
Suddenly we become human doing.
When we become entangled in our competing priorities,
Sometimes feeling calm and regulated,
Start to feel slightly out of reach.
Over time,
The accumulation of everyday demands can turn into overload.
When this happens,
The body activates its survival response and shifts into a reactive state.
And even though today the stressor may not be a physical danger,
It may be an important email,
A deadline,
A briefing,
Or competing demands on our attention,
And the body can still respond as though something urgent or threatening is happening.
Your body carries the weight of that constant urgency.
This is why moments of pause matter.
Silence gives your mind and body space to settle.
By turning inward,
Even briefly,
We create an opportunity for rest,
Regulation and recovery.
This moment right now is your pause.
This is your permission to step out of the rush and step into recovery mode.
You don't need to figure anything out for the next minute.
Just allow your body to soften,
Slow down,
And receive the rest it deserves.
Take one deeper than normal breath,
Feeling the air expand your chest.
And begin to slowly bring awareness back into your body.
Wiggle your fingers and your toes.
You can stretch if this feels supportive.
And when you are ready,
You can open your eyes gently.
Thank you for joining me for your practice today.
Thank yourself for being brave enough to slow down and know that you can return to this practice anytime your heart asks for it.
I wish you to float through the rest of your day.
