Breathe.
Inhale… exhale… inhale… exhale…
To deepen the effect, touch the center of the circle and gently follow its movement: outward as you inhale, back to the center as you exhale.
Take one soft breath — that’s already enough.
You can simply stay with whatever is here right now.
Your breath can help your body release a little tension.
There’s no need to hurry; slowing down is allowed.
Try to feel the support beneath you for a moment.
If something heavy comes up, nothing has to be done immediately.
Bring your attention back to your body and notice how it responds.
A small pause with a couple of calm breaths is okay.
Your tiredness deserves respect, without pressure.
Any feelings are allowed to be here.
You can choose the smallest act of self-care right now.
If relaxation doesn’t happen, that’s completely fine.
Your shoulders can drop even a few millimeters.
Let your breath soften just a little, with no effort.
You don’t need to be perfectly composed; being here is enough.
You can lean on this quiet moment of “here and now.”
Stay with your body sensations for a moment, without judging them.
A long exhale can help your nervous system settle.
You may take as much space as you need right now.
Even a one-minute pause counts as taking care of yourself.
Breathe…