You've arrived in your quiet space.
Settle in comfortably — seated or lying down — allowing your body to feel fully supported. Let your spine be at ease. Let your shoulders soften.
Gently relax your body from the top of your head all the way down to your toes.
Let your lips rest softly together. Allow the tip of your tongue to settle lightly against the roof of your mouth.
When you're ready… gently close your eyes —or simply soften your gaze.
Now begin to notice your natural breath, flowing in and out through your nose. There's nothing to change. Nothing to control. Just feel the breath as it is.
Thoughts may arise — unexpected, drifting in like small clouds across a wide blue sky.
This is completely natural. There's no need to push them away or follow where they lead. Simply notice them… and allow them to pass on their own… gently returning your attention to the quiet rhythm of your breathing.
Each time you return, you are practicing mindfulness. Each return is an act of presence.
In this moment, you have given yourself the gift of simply being — here and now.
Thank you for taking this time.