0:00 Notice the seat beneath you, and how the floor holds your weight without any effort from you.0:09 Yesterday we used the breath to clear away heavy weight; today we balance what remains.0:17 Drop your shoulders away from your ears and sit properly.0:23 You're safe here.0:24 My dear, listen to the air in the room.0:28 Draw the cool air inward through your nose, smooth and steady, filling your lungs evenly.0:37 Notice how the belly rises to make room for it.0:42 Let the warm breath leave through your mouth, pacing itself to match what entered.0:50 No rush, no pulling.0:52 What comes in equals what goes out.0:55 Notice the steady symmetry of that quiet tide.1:00 Even rhythm brings a balanced mind.1:03 Let your attention travel to your jaw.1:07 Unclench those back teeth and let the tongue rest soft against the floor of your mouth.1:15 Feel the collarbones widen as your chest fills, then soften as the ribs draw back together.1:24 Down through your stomach, let every knot melt away like shea butter in the midday heat.1:33 Feel your thighs and your knees settle, with the soles of your feet resting flat against the earth.1:42 Every part of you has permission to lay its labor down.1:48 Release the grip.1:50 Now, rest in the quiet space beneath the movement.1:54 Thoughts will knock at the gate, but you don't need to open for them right now.2:02 Let them pass like cars along the road outside the compound.2:08 Nothing's demanding your answer.2:11 You've paid the school fees for today, so you've earned this quiet.2:18 Sink deeper into the silence.2:21 Rest in the steady rhythm that belongs entirely to you.2:26 You're complete in this moment, exactly as you stand.2:31 Gently, feel the breath stir again at the tip of your nose.2:37 Wiggle your fingers slowly and feel the warmth returning to your hands.2:44 You're steady now, balanced and refreshed, ready for whatever task waits on your table.
