Arriving

Arriving. This is a short practice for settling in. You can use it before a session, or at any point in the day when you want to land for a moment. Find a position that feels steady. Sitting is fine. Lying down is fine too. You can close your eyes, or keep them open and rest them on one spot in front of you.

Let your hands rest wherever they are comfortable.

Notice that you are here. In this room, on this chair or this bed, at this time of day.

Take one slightly slower breath in through the nose, if your nose is clear. And let it out through the mouth, like a quiet sigh.

Once more. In.

And out.

Now let the breath go back to its own pace. You do not need to control it. Let it come and go by itself.

Notice the weight of your body. The feet on the floor, or the back against the bed. Let the floor or the bed hold the weight for a while.

Notice the sounds around you. Traffic, a fan, voices in another room. You do not need to push them away. Let them stay in the background.

Now notice how you are, right now. Tired, restless, worried, flat, or nothing much at all. There is no right answer. You are only checking in.

If the mind has wandered, that is normal. It is what minds do. Bring your attention back to the body and the breath, gently, the way you would guide a child back to a chair.

One more slow breath in.

And out.

When you are ready, let your eyes open if they were closed. Look around the room for a moment.

You have arrived. Whatever comes next, you can start from here.