0:00 Let's begin right here, in this moment.0:05 Last time, we talked about finding a quiet moment to just be.0:15 Let's find one of those moments now, together.0:22 Allowing your body to settle, wherever it is.0:28 Noticing the weight of it… the simple fact of its presence.0:37 There is nothing else to do right now.0:43 And now, bringing your awareness to your breath.0:50 Feeling the gentle rise and fall of your chest, or your belly.1:00 Each breath, a small wave of movement.1:05 In… and out.1:07 There’s no need to change its rhythm.1:13 Simply noticing it.1:16 Letting it be your anchor to this moment.1:22 When the mind feels full, crowded with thoughts and worries… the breath is a quiet space you can always return to.1:39 A small, gentle movement that reminds you that you are here.1:48 Breathing in.1:50 And breathing out.1:53 Now, allowing that awareness to expand through your body.2:01 Bring your attention down to your feet.2:07 Can you feel the points of contact with the floor, or your shoes?2:17 Maybe there’s an impulse to wiggle your toes.2:24 A tiny movement.2:26 A small signal of presence.2:30 And then letting that awareness travel up, into your legs.2:39 Feeling their strength, their support.2:45 Noticing any tension in your hips, and just… letting it soften.2:54 Bringing your attention to your hands.3:00 Are they resting?3:03 Are they clenched?3:05 Perhaps gently uncurling your fingers.3:11 Another small movement.3:15 Another small space created.3:19 Allowing your shoulders to drop away from your ears.3:27 Feeling the release in your neck… your jaw.3:33 Sometimes a gentle feeling allows for movement.3:40 And sometimes, the smallest movement… can make space for a gentler feeling.3:52 And now, for a few moments, simply resting.3:58 Resting in the space you’ve created.4:03 The quiet that is always there, beneath the noise of the day.4:13 Thoughts may come and go.4:16 That’s okay.4:18 Let them drift by like clouds in the sky.4:24 You don’t need to hold on to them.4:30 You don’t need to push them away.4:35 You are the quiet space in which they appear.4:41 Still.4:42 Present.4:43 Whole.4:44 Resting here, in this stillness, even just for a breath.4:53 This is enough.4:55 And now, when you’re ready… slowly begin to bring your awareness back to the room around you.5:09 Maybe you notice a sound in the distance.5:15 The feeling of the air on your skin.5:21 There’s no rush.5:23 When everything feels like it’s too much to carry… remember this.5:33 You don’t have to solve everything at once.5:39 Sometimes the kindest thing you can do… is to simply offer yourself a moment of presence.5:53 One gentle movement.5:56 One quiet breath.
