Welcome,
I'm Teresa and I'm really glad you're here.
There's nothing you need to prepare,
Nothing you need to shift before we begin.
Just arriving exactly as you are.
Take a moment to notice the body,
Not all at once,
Just one place.
Where do you feel the most support right now?
Feel the weight of your body resting against something steady and let your awareness settle there.
You don't need to hold yourself up alone right now.
Take a slow breath in and a gentle exhale.
No need to deepen it,
Just letting the breath be something that moves with you.
Sensitive nervous systems often stay slightly activated,
Tracking,
Anticipating,
Holding,
Even in moments that are meant for rest.
So,
We're not going to force the body to relax,
We're just going to reduce the effort a little at a time.
If it feels okay,
Just notice your shoulders.
You might imagine them softening just a few millimeters,
Then that's enough.
And noticing the jaw,
If there's tension there,
You might allow a small amount of space.
Not fully releasing,
Just inviting some ease and letting the breath move in.
If it feels supportive for you,
I invite you to place one hand on your chest or your belly,
Letting your body feel the contact.
Not as something you are doing,
But as something your body is receiving.
Stay here for a few breaths.
There may still be thoughts moving,
Sensations shifting,
Nothing needs to stop.
We're not creating silence,
We're creating space.
You may have spent a lot of time carrying things,
Holding things,
Monitoring what's happening around you and inside you.
But for this moment,
You don't have to carry everything,
You don't have to solve anything,
You don't have to become anything different.
You are allowed to rest inside your own experience.
There is a quiet kind of belonging that doesn't require effort.
It doesn't ask you to perform or adjust.
It doesn't ask you to move or shift or become easier to hold.
It simply allows you to be here,
Just as you are.
Notice what happens in your body when you consider that.
There may be softening,
Or uncertainty,
Or both.
All of that belongs here too.
You might notice something in you that feels heavy,
Something that has been carried for a while.
No need to move toward it,
Just noticing it exists.
And at the same time,
See if there is even a small sense of steadiness,
Something neutral or slightly supportive.
Both can be here,
Without competing,
Without resolving.
This is what your nervous system is capable of,
Holding the complexity of life without collapsing.
Stay with this for a few breaths.
Nothing to do,
Nothing to change.
Take a slow breath in,
And let the exhale soften the body again.
Notice what's here now.
Not what you think about the experience,
But what you can feel.
You may not feel dramatically different,
But something may be slightly more spacious,
Slightly less held.
And that is enough.
Gently begin to notice the space around you again.
The sounds,
The air,
The steady presence of your body.
You don't have to carry everything to stay connected.
You don't have to perform to belong.
You don't have to resolve everything to rest.
You can return to this space whenever you need it.
Thank you for practicing with me today.
And as you return to your day,
Remember as always,
You are loved,
You are whole,
You are enough.
