A practice for making space for change, clarity, and calm
~15–20 minutes
[1. Arriving – 2 minutes]
Let’s begin by finding a comfortable sitting position.
Feet on the ground or crossed beneath you.
Hands resting easily.
Eyes gently closed or softly focused.
Take a slow, steady breath in…
And a long breath out.
Let yourself land here.
In this body. In this moment.
There is nowhere to go. Nothing to fix.
Simply be here.
(Pause 30 seconds)
[2. Breath and Body Awareness – 3 minutes]
Bring your attention to the body breathing.
You don’t need to breathe any special way — just notice.
The inhale…
The exhale…
Notice the belly rising and falling.
Notice the air at the tip of the nose.
Notice how the body is being breathed — without effort.
This is what it feels like to be alive, right now.
(Pause 45 seconds)
[3. Recognizing the Impulse to Control – 4 minutes]
As you sit quietly, begin to notice:
Are there parts of you that want to grasp, plan, fix, or control?
Maybe thoughts about how things should be…
Expectations of yourself…
Or tightness in the body, in the mind.
See if you can notice them — gently, without judgment.
There is no need to push anything away.
Simply acknowledge:
“Ah… here is the desire to control.”
And return to the breath.
Inhale…
Exhale…
(Pause 60–90 seconds)
[4. Letting Go – 4 minutes]
With each exhale, invite a small release.
Let the shoulders soften…
Let the jaw relax…
Let the belly loosen.
Let the breath move freely.
You might silently say to yourself, on the exhale:
“Let go.”
Or
“I release.”
Let go of the need to solve everything.
Let go of how it’s supposed to be.
Just for now, let it be as it is.
Breathe…
Allow…
Settle.
(Pause 60–90 seconds)
[5. Making Space – 3 minutes]
As you let go, notice what opens.
When the grasping softens, what remains?
Perhaps there’s more space.
More clarity.
More calm.
Let yourself rest in that space.
Not controlling. Not resisting.
Just aware. Just here.
(Pause 60 seconds)
[6. Closing – 2 minutes]
Begin to feel the body again.
The weight of your seat.
The breath in your chest.
The sounds around you.
Take a slow breath in…
And a long breath out.
When you’re ready, gently open your eyes.
Take a moment to notice:
How does it feel to sit with less control?
What might open when we stop holding so tightly?
🙏