Cultivate an unshakeable inner anchor. When the weight of global concerns feels heavy, this script offers a gentle path back to the present moment, fostering the quiet resilience needed to meet any challenge.
Script
Hello. Today, we're going to explore anchoring ourselves in the present moment, finding a deep sense of calm and inner strength when the world feels overwhelming. (4s pause)
It's understandable to feel the weight of global concerns, especially around our planet. (8s pause)
For a few moments, let's simply acknowledge those feelings, without needing to change them, just noticing they're there. (13s pause)
Now, let's bring our attention fully into this moment, into this space, and into your body. (4s pause)
Find a comfortable position, whether you're sitting or lying down. (8s pause)
Gently close your eyes if that feels right for you, or soften your gaze downwards. (4s pause)
Take a deep breath in through your nose, filling your lungs completely. (4s pause)
And exhale slowly through your mouth, releasing any tension. (4s pause)
Let's do that again.
Inhale deeply. (4s pause)
Exhale completely. (4s pause)
Now, allow your breath to return to its natural rhythm. (8s pause)
Just notice the gentle rise and fall of your chest or abdomen. (4s pause)
Feel your body supported by whatever you're resting on. (8s pause)
Notice the contact points: your feet on the floor, your seat on the chair or cushion. (13s pause)
These sensations are anchors, keeping you firmly planted in the here and now. (4s pause)
As thoughts arise, simply observe them without judgment. (8s pause)
Imagine them like clouds drifting across the sky, acknowledging their presence, then gently returning your focus to your breath. (15s pause)
The feeling of the air as it enters your nostrils... (8s pause)
The subtle coolness on the inhale... (8s pause)
The warmth on the exhale. (4s pause)
This breath is always here, a constant, reliable source of presence. (4s pause)
You are exactly where you need to be, right now. (8s pause)
Feel the strength within you. (5s pause)
Not a strength that pushes or fights, but a quiet, deep resilience. (4s pause)
A capacity to meet whatever comes your way, one moment at a time. (4s pause)
You have this inner resource, always accessible. (8s pause)
Take another slow, gentle breath, absorbing this feeling of grounded strength. (4s pause)
When you're ready, slowly open your eyes, bringing this sense of calm and resilience back into your day.