Welcome.
This meditation is for moments when the body feels tense or on alert,
Even when nothing specific is wrong.
For the next few minutes you're invited to let the nervous system stand down.
So begin by noticing your surroundings without analyzing,
Just seeing that you're here.
Let your body settle into whatever is supporting it.
Feel the contact points,
The weight being held,
And now bring your attention to the breath,
Not changing it.
Just notice that it's moving in and out.
And if the body feels tight or braced,
Well that's okay.
We're not trying to force relaxation.
So silently say to yourself,
Nothing bad is happening right now.
Notice the body's response.
There may be relief or even skepticism or nothing at all.
And all are welcome.
So scan gently through the body,
The jaw,
The shoulders,
The belly.
See if any area is preparing for something that is not occurring.
The nervous system is designed to protect.
It doesn't always update immediately.
So let it know quietly that this moment is not an emergency.
Feel one full breath arrive and then feel it leave.
And again gently say,
Nothing bad is happening right now.
You're not denying future uncertainty.
You're acknowledging present safety.
Notice the difference between imagined threat and direct experience.
Right now you're breathing,
Listening,
And aware.
Let sounds come and go.
Let sensations shift on their own.
There's nothing you need to monitor in this moment.
There's no danger to track.
So rest here for a few breaths and let the body recalibrate.
And as this meditation comes to a close,
Widen awareness again.
Feel the space around you,
The steadiness of being supported.
And as you move on,
Remember this phrase is available anytime.
A simple reminder to the body that it can rest.
Good work today and namaste.
