If you're here right now,
It's likely because something feels like too much.
Perhaps you are experiencing symptoms of burnout or overwhelm.
This practice is for you.
It's a grounding somatic or body-based mindfulness meditation for moments of acute stress,
Anxiety,
Or burnout.
Welcome to the Mindful Movement.
I'm Sarah Raymond,
And I invite you to make yourself as comfortable as possible.
Before turning inward,
Take a moment to gently notice where you are.
Let your eyes scan your environment and softly land on something still.
An object,
A door or window,
A color or texture that feels neutral or steady.
This is simply a way to remind your nervous system that right now you are here and you are safe enough to be still.
When it feels right to you,
Allow your eyes to close or your gaze to soften.
Bring your awareness to the places where your body is in contact with the surface beneath you.
Notice the feeling of the support.
There's nothing you need to do.
Just allow yourself to feel the steadiness beneath you.
This ground has been holding you all along.
Let yourself lean into that truth.
This ground has held you without question,
Without condition,
Like acceptance,
Like unconditional love,
Like faith.
As you continue to notice your body experience,
You might feel drawn to place a hand somewhere on your body,
Your heart,
Your belly,
Or your legs.
If so,
Let it be a gesture of comfort and connection.
And if not,
Simply notice the shape of your body in space,
Just as it is.
By noticing,
You may begin to feel a settling of your energy or a slowing down.
As you begin to settle,
Take your time.
Let us start with a gentle offering.
May this practice meet you with exactly what you need.
May it be light enough to carry and spacious enough to hold what's present.
Without trying to change it,
Begin to gently notice your breath.
Where do you feel it most clearly right now?
Maybe in the rise and fall of your chest or the air moving softly through your nose.
Let yourself witness the breath rather than managing it.
There's no need to deepen or count,
Just allow it to be exactly as it is.
The breath is both spirit and body,
Invisible and felt.
The breath is a bridge that reminds us we are both physical and energetic.
You are breathing,
You are here.
Even this quiet noticing is enough.
Now,
Gently begin to bring your awareness to your inner experience.
What do you notice in your body?
Are there areas of warmth,
Tension,
Or heaviness?
Where is it that you feel it most?
Is there movement or stillness?
Allow yourself to meet whatever is present with curiosity.
You are simply listening.
If a part of your body draws your attention,
Stay there for a moment.
What is the quality of sensation in this place?
You might even wonder if this part could speak to me,
What would it want me to know?
Let the answers be felt,
Not forced.
Trust that your body carries wisdom,
Even if it doesn't use words.
As a curious observer,
You can simply be with what arises moment by moment.
Notice if something shifts,
Not because of force,
But because you gave it space.
Take a moment to feel the presence you've cultivated,
Just by being here.
Notice if there's even the smallest sense of spaciousness or relief.
Even if it's fleeting,
That too is meaningful.
Your body is wise.
It knows how to return to balance.
It simply needs your presence,
Your willingness to pause,
And your gentle acceptance.
Stillness is not empty.
It's where clarity comes when you slow down enough to listen.
In this quiet space,
The answers arrive like whispers.
This moment was enough.
You were enough in it.
As you move forward from here,
You can carry this awareness with you.
As something you can return to whenever you need to.
You are safe to pause.
You are safe to be.
And now slowly bring your awareness back to the space around you.
Without rushing,
Notice the temperature of the air,
The light in the room.
Let your eyes open if they've been closed,
And gently take in your surroundings.
See if you can stay connected to your inner experience,
Even as you re-engage with the world around you.
Let the rhythm and intention of this practice linger.
You've just shown your body that slowness is safe.
That presence is possible.
That you can meet life without leaving yourself.
And when the world asks you to hurry again,
Remember,
You can always return here to this breath,
To this pause,
To yourself.
Thank you.
