Speaker 1: Settle into a position that feels kind to your body.
Speaker 1: You may sit, stand, or lie down. Let your hands
Speaker 1: rest wherever they are comfortable and allow your eyes to
Speaker 1: close or soften. There is nothing to prove here. For
Speaker 1: the next few minutes, you are making room for a
Speaker 1: quieter pace. Notice the support beneath you. Feel the chair,
Speaker 1: the floor, the bed carry in some of your weight.
Speaker 1: You do not need to hold yourself up with effort.
Speaker 1: Let the surface below become a simple point of contact.
Speaker 1: Each time you notice that contact, you can return to
Speaker 1: the present moment Bring attention to the natural movement of breathing.
Speaker 1: Do not force a deeper breath, and do not hold it.
Speaker 1: Simply notice an inhale arriving, a small change in the body,
Speaker 1: and an exhale leaving. The breath can be ordinary. Ordinary
Speaker 1: is enough. On the next exhale, Let the shoulders soften
Speaker 1: by us all amount. let the jaw loosen if it
Speaker 1: wants to let the space around the eyes become less
Speaker 1: busy nothing has to disappear you are only allowing a
Speaker 1: little more room around what is already here choose one
Speaker 1: quiet anchor it might be the feeling of your feet
Speaker 1: the rise and fall of the abdomen or the sound
Speaker 1: farthest away from you. Stay with that anchor for a
Speaker 1: few breaths. When attention wanders, recognize the wandering without criticism
Speaker 1: and return with the same patience you would offer a friend.
Speaker 1: Now notice three places where the body meets support. Perhaps
Speaker 1: there is contact at the feet, the seat, and the hands.
Speaker 1: Move through those points slowly. At each one, feel pressure, temperature, texture,
Speaker 1: or simple weight. You do not need to describe the sensation.
Speaker 1: Let it be felt rather than solved. If a thought arrives,
Speaker 1: give it a little space. A thought can be present
Speaker 1: without becoming a demand. You can notice a plan, a memory,
Speaker 1: or a question and allow it to wait. Gently return
Speaker 1: to the anchor. This return is not a mistake. It
Speaker 1: is the practice. Let the next few breaths have their
Speaker 1: own length. The inhale can be short or long. The
Speaker 1: exhale can be quiet or audible. Keep the body within
Speaker 1: a comfortable range. If any instruction does not feel right,
Speaker 1: leave it aside and return to natural breathing or to
Speaker 1: the support beneath you. Imagine setting down one item that
Speaker 1: does not need your attention in this moment. You are
Speaker 1: not solving it or denying it. You are placing it
Speaker 1: beside you temporarily. Feel what changes when the hands do
Speaker 1: not have to carry everything at once. Rest with the
Speaker 1: anchor again. Notice the beginning of the inhale, the middle,
Speaker 1: and the release. Notice the beginning of the exhale, the middle,
Speaker 1: and the release. There is no need to count. Let
Speaker 1: these small transitions remind you that a moment can change
Speaker 1: without being pushed. Bring a little awareness to the sounds
Speaker 1: around you. Let near sounds and far sounds belong to
Speaker 1: the same open field You do not have to follow
Speaker 1: any one sound. Allow the sounds to come and go
Speaker 1: while the body remains supported. For one final minute, practice
Speaker 1: choosing a gentle response. When you notice tension, choose softening
Speaker 1: where possible. When you notice distraction, choose returning When you
Speaker 1: notice tiredness, choose comfort. these are small choices, and small
Speaker 1: choices can shape the next moment. Feel the surface beneath
Speaker 1: you once more. Sense the room, the temperature, and the
Speaker 1: position of your body. Let the breath remain natural. There
Speaker 1: is no finish line to reach. When you are ready,
Speaker 1: open your eyes or lift your gaze gradually, carrying only
Speaker 1: the amount of quiet that feels useful into what comes next.