Take a moment to settle in.
You don't have to get into any particular posture,
Just find a position that feels supportive for you right now.
Sitting,
Lying down,
Whatever your body is asking for is absolutely welcome.
If it feels comfortable,
Soften your gaze or gently close your eyes.
And if closing your eyes doesn't feel grounding today,
You can keep them open and simply rest them on one steady point.
Let your next inhale come in slowly.
And let your exhale be just a little longer than your inhale.
There's nothing you have to do here,
Nothing you have to perform or get right.
This is a small moment of time that belongs entirely to you.
As you breathe,
Notice the places in your body that are touching support.
Your back against the surface behind you.
Your hips or shoulders held.
Your hands resting wherever they naturally fall.
Let yourself feel that support beneath you.
You don't have to hold everything up on your own right now.
If your mind is busy or if your body feels activated,
That's completely okay.
Grounding isn't about forcing calm.
It's about giving yourself permission to arrive exactly as you are.
Let's take a gentle scan down the body.
Not to change anything,
Just to notice.
Start at the top of your head.
The space around your eyes,
Between your eyebrows.
The jaw.
The back of the neck.
If you find any tightness,
Simply acknowledge it.
I feel that.
No fixing,
No pushing,
Just noticing.
Move that awareness down through the shoulders.
The chest.
The ribs.
The belly.
If it helps,
You can place a hand there.
A reminder that you're here and you're safe enough to pause.
Let the breath drop deeper into your body.
Nothing dramatic,
Just a softening,
A settling.
Now bring your awareness to the full length of your body,
Wherever it's resting.
Feel the weight of yourself being held.
Imagine that support meeting you,
Not asking anything from you.
Just offering steadiness.
If the world has felt loud or heavy,
Or if you've been carrying more than your share,
Let this be a moment where nothing,
Nothing is required of you.
Let the breath move in,
And gently out.
You might offer yourself a quiet reminder.
It's okay to be in my body right now.
I deserve moments of steadiness.
If it feels genuine for you,
Place your hand gently on your heart.
Feel the warmth of your hand.
Stay here with one more slow breath in,
And a long breath out.
When you're ready,
Gently bring your awareness back to the room.
Noticing light,
Sounds,
And sensations.
And slowly blink your eyes open whenever it feels comfortable.
Take this grounded pace with you into whatever comes next.
May you be gentle with yourself today.
