Begin by settling into a comfortable position.There’s nothing you need to adjust unless your body asks for it.Let yourself arrive exactly as you are.

Bring your attention gently into the body.Not as a scan.Just as a general sense of being here.

Notice the places where the body is supported.The weight of yourself being held.The simple fact of sitting, breathing, existing.

Now let the breath come into awareness.You don’t need to change it.Just notice that it’s already happening.

Breath moving in.Breath moving out.

If the breath feels shallow, let it be shallow.If it feels deep, let it be deep.

There’s no better version of this moment you need to find.

As you sit, you may notice small thoughts beginning to appear.Plans.Judgments.Minor concerns.

Let them come.

You’re not here to solve them.

Just notice how easily the mind offers things for your attention.And how quickly those things can start to feel important.

Now bring to mind something very small that’s been bothering you.Nothing serious.Just a minor irritation.

You don’t need to replay the story.Just notice the feeling of it.

Where does it live in the body?Is there tightness?A subtle pulling forward?

Notice without correcting.

See if you can stay with the sensationwithout following the thought.

You don’t need to push it away.You don’t need to make sense of it.

Just let it be here —the way a sound is here,then fades.

Notice what happens when you don’t rush to fix the irritation.Does it intensify?Does it stay the same?Does it begin to loosen on its own?

There’s no right answer.

You’re just watching.

Now gently widen your awareness.

Let the irritation be part of a larger field.The breath.The body.The room around you.

Notice how much space there actually is.

If the irritation fades, let it fade.If it returns, let it return.

Nothing is being graded here.

You’re learning how things move when they’re not being managed.

Rest your attention again on the breath.Or on the feeling of the body being supported.

Notice the effort it takes to hold onto small concerns —and the ease that appears when they’re allowed to be small.

You might begin to sense something subtle now.A little more room.A little less urgency.

Not because anything changed —but because you didn’t add to it.

Stay here for a few more breaths.

When you’re ready, let the awareness return fully to the body.The room.The simple fact of being here.

There’s nothing you need to carry forward from this moment.Just the familiarity of how it feelswhen attention softens on its own.

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