Hello.
Take a moment to settle into a comfortable position.
You can either sit or lie down.
Allow your hands to rush gently and softly close your eyes if you feel safe and comfortable doing so.
Let's begin with a deep breath in and a long breath out again,
Breathe in deeply through the nose and exhale gently through the mouth.
Feel your body begin to settle.
Feel the weight of your body supported by the surface beneath you.
Allow your shoulders to soften.
Allow your jaw to unclench.
Allow your forehead to smooth.
Now gently bring your attention to your breathing.
There's no need to change or control it.
Just observe.
Notice the air as it flows in and out.
Feel your chest rise with the inhale and fall with the exhale.
Let each breath anchor you here in this moment.
You are safe.
You are still.
You are present.
Now gently shift your awareness to your chest.
I want you to tune into the quiet rhythm of your heart.
Can you feel it?
That steady,
Patient beat perhaps in your chest,
Maybe in your throat,
Or maybe even in your fingertips.
If it helps,
Place one hand gently over your heart.
Feel the movement,
Subtle but constant.
This is your life's rhythm.
Your inner drum,
Always here,
Always steady.
Let your breath and your heartbeat move together.
Breathing in,
Feel the fullness of life.
Breathing out,
Feel the body soften.
Breathe and listen.
Inhale,
Exhale,
Heartbeat,
Stillness.
Notice how your breath and heartbeat are always guiding you inward,
Quietly supporting you.
Let your mind rest in this rhythm.
Know that there's nowhere else you need to be,
Nothing else you need to do.
Just this breath and this beat.
Now gently bring your awareness back to your surroundings.
Go ahead and wiggle your fingers and wiggle your toes.
I invite you to take a deeper breath in and out.
Go ahead and gently stretch if that feels good.
And when you're ready,
I invite you to slowly open your eyes,
Carrying with you a sense of calm,
Connection,
And presence.
And thank you for giving yourself these few minutes to just simply be.
