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<v Speaker 1>Settle into a position that feels kind to your body.

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<v Speaker 1>You may sit, stand, or lie down. Let your hands

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<v Speaker 1>rest wherever they are comfortable and allow your eyes to

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<v Speaker 1>close or soften. There is nothing to prove here. For

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<v Speaker 1>the next few minutes, you are making room for a

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<v Speaker 1>quieter pace. Notice the support beneath you. Feel the chair,

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<v Speaker 1>the floor, the bed carry in some of your weight.

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<v Speaker 1>You do not need to hold yourself up with effort.

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<v Speaker 1>Let the surface below become a simple point of contact.

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<v Speaker 1>Each time you notice that contact, you can return to

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<v Speaker 1>the present moment Bring attention to the natural movement of breathing.

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<v Speaker 1>Do not force a deeper breath, and do not hold it.

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<v Speaker 1>Simply notice an inhale arriving, a small change in the body,

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<v Speaker 1>and an exhale leaving. The breath can be ordinary. Ordinary

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<v Speaker 1>is enough. On the next exhale, Let the shoulders soften

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<v Speaker 1>by us all amount. let the jaw loosen if it

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<v Speaker 1>wants to let the space around the eyes become less

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<v Speaker 1>busy nothing has to disappear you are only allowing a

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<v Speaker 1>little more room around what is already here choose one

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<v Speaker 1>quiet anchor it might be the feeling of your feet

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<v Speaker 1>the rise and fall of the abdomen or the sound

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<v Speaker 1>farthest away from you. Stay with that anchor for a

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<v Speaker 1>few breaths. When attention wanders, recognize the wandering without criticism

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<v Speaker 1>and return with the same patience you would offer a friend.

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<v Speaker 1>Now notice three places where the body meets support. Perhaps

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<v Speaker 1>there is contact at the feet, the seat, and the hands.

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<v Speaker 1>Move through those points slowly. At each one, feel pressure, temperature, texture,

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<v Speaker 1>or simple weight. You do not need to describe the sensation.

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<v Speaker 1>Let it be felt rather than solved. If a thought arrives,

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<v Speaker 1>give it a little space. A thought can be present

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<v Speaker 1>without becoming a demand. You can notice a plan, a memory,

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<v Speaker 1>or a question and allow it to wait. Gently return

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<v Speaker 1>to the anchor. This return is not a mistake. It

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<v Speaker 1>is the practice. Let the next few breaths have their

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<v Speaker 1>own length. The inhale can be short or long. The

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<v Speaker 1>exhale can be quiet or audible. Keep the body within

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<v Speaker 1>a comfortable range. If any instruction does not feel right,

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<v Speaker 1>leave it aside and return to natural breathing or to

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<v Speaker 1>the support beneath you. Imagine setting down one item that

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<v Speaker 1>does not need your attention in this moment. You are

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<v Speaker 1>not solving it or denying it. You are placing it

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<v Speaker 1>beside you temporarily. Feel what changes when the hands do

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<v Speaker 1>not have to carry everything at once. Rest with the

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<v Speaker 1>anchor again. Notice the beginning of the inhale, the middle,

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<v Speaker 1>and the release. Notice the beginning of the exhale, the middle,

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<v Speaker 1>and the release. There is no need to count. Let

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<v Speaker 1>these small transitions remind you that a moment can change

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<v Speaker 1>without being pushed. Bring a little awareness to the sounds

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<v Speaker 1>around you. Let near sounds and far sounds belong to

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<v Speaker 1>the same open field You do not have to follow

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<v Speaker 1>any one sound. Allow the sounds to come and go

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<v Speaker 1>while the body remains supported. For one final minute, practice

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<v Speaker 1>choosing a gentle response. When you notice tension, choose softening

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<v Speaker 1>where possible. When you notice distraction, choose returning When you

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<v Speaker 1>notice tiredness, choose comfort. these are small choices, and small

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<v Speaker 1>choices can shape the next moment. Feel the surface beneath

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<v Speaker 1>you once more. Sense the room, the temperature, and the

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<v Speaker 1>position of your body. Let the breath remain natural. There

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<v Speaker 1>is no finish line to reach. When you are ready,

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<v Speaker 1>open your eyes or lift your gaze gradually, carrying only

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<v Speaker 1>the amount of quiet that feels useful into what comes next.