Welcome.
This is a gentle grounding practice designed to help you arrive in your body and in your day.
In this meditation,
We'll work with one feeling,
One simple body cue,
And one steady phrase.
You don't have to do anything perfectly.
Just follow what feels natural for you.
As we begin,
I'll invite your awareness to move slowly through the body and the breath,
Allowing steadiness to build at your own pace.
If at any point your mind wanders,
That's okay.
Each return is part of the practice.
Let's begin.
You'll notice I often guide awareness gently from one side of the body to the other.
This can help the nervous system settle and integrate.
You don't need to do it perfectly.
Just follow what feels natural.
Begin by gently tapping one hand,
Then the other,
At your own pace.
Shift your awareness from your left foot to your right foot.
Left,
Right.
As you breathe,
Notice the left side of your body receiving the breath,
And now the right side.
Nothing to fix,
Just noticing.
And in noticing your ability to stay,
To return,
To breathe,
You may begin to sense a quiet trust forming on its own due to your unique rhythm.
Let your attention stay with this rhythm for a few more breaths.
Inhaling.
Exhaling.
Inhaling.
Left.
Right.
Rising.
Falling.
There's a quiet safety in knowing what comes next.
You don't have to hold it.
Just let it hold you.
Without effort,
Your body continues its quiet work,
Breath moving,
Blood flowing.
You might notice the position of your shoulders.
If they've drifted forward,
You can gently let them soften back.
If it feels available,
Lengthen your spine just a little.
Not rigid,
Just awake.
And you may notice your tongue resting in your mouth.
If it's pressed to the roof,
Allow it to soften and rest.
If it feels supportive,
I invite you to take a few breaths together to gently release tension and support circulation.
Inhale through the nose,
Two short sips of air.
And then a long,
Slow exhale through the mouth.
Again,
Two gentle inhales through the nose.
And one easy,
Extended exhale.
One more time.
Two soft inhales.
And a long exhale,
Letting the body settle.
And now,
Allow the breath to return to its own pace,
Trusting that your body knows how to continue.
As the breath settles into its own rhythm,
You might notice a quiet steadiness continuing underneath.
If it feels supportive,
You can let a simple phrase move gently alongside the breath.
I respect this rhythm.
You don't need to repeat it perfectly.
You might let it arrive on the inhale,
Or rest on the exhale,
Or simply stay in the background.
As this practice comes to a close,
You don't need to go anywhere or become anything else.
The rhythm you noticed here doesn't end with these words.
It continues quietly,
Beneath the surface,
Carrying you forward in its own time.
You've already listened.
You've already responded.
And whatever you sensed,
Even if it was subtle,
Was enough.
When you're ready,
You can gently return to your surroundings.
Wiggle your fingers and toes.
If your eyes were closed,
Begin to open them.
Bring this steadiness with you.
The rhythm remains.
You are still within it.
Thank you.
