Take a moment to find a position that feels safe and supported,
Perhaps sitting with your feet resting gently on the ground,
Or lying down with a hand resting over your heart or belly.
If it feels comforting,
You might even gather a pillow or blanket close by,
Allowing yourself to be held in some small way.
Take a slow breath in through your nose,
And a long easy breath out through the mouth.
Again in,
No need to force it,
Just letting your body know it's okay to soften.
You may even wish to close down your eyes if you haven't already done so.
Notice the feeling of the surface beneath you,
And how it fully supports your weight.
There's nothing you need to hold up here,
You are supported.
Perhaps,
Sense the texture beneath your body,
The temperature of the air on your skin,
The sounds in the space around you.
And if your mind feels busy,
You might let your attention rest on the gentle rise and fall of your breath.
Each inhale arriving,
Each exhale leaving.
And if it feels right,
Gently hug a pillow to your chest,
Or wrap your arms lightly around yourself,
As if offering your own body a moment of warmth and safety.
When life feels too much,
It's natural for the mind and body to race.
But here,
There is nothing you need to fix,
Nothing you need to change.
You are allowed to feel exactly as you do.
And as you sit here,
See if you can allow your breath to anchor you,
Perhaps noticing how each exhale softens the edges of your experience.
There's no need to get rid of the feelings,
Only to offer them a little more space to breathe.
And you might imagine the space around you as a soft,
Quiet cocoon,
Holding you gently without asking anything of you.
You could softly say to yourself,
In your own mind or aloud,
It's okay to feel what I feel.
I am here with myself.
Right now,
This is enough.
Allow your body to rest into these words,
There's no need to hold it all together in this moment.
As this practice comes to a close,
Know that you can return to the space whenever you need,
Even if it's only for a few breaths.
Beginning to notice the surface beneath you once more,
The sounds around you,
Perhaps moving your fingers and toes,
Taking one more slow breath in,
And a soft,
Easy breath out.
And when you're ready,
Gently opening your eyes.
And remember,
Even in moments of overwhelm,
There is a quiet place within you that knows how to rest.
You are allowed to return here as often as you need,
Even if it's just for a moment in time.
