Pause. Breathe. Plant.

Sometimes the most meaningful friendships begin in unexpected places.

The other night, I was catching up with three friends who came into my life through coach training — a small circle we now call our soul group. We live in different places and have been connecting online about once a month over the years. No matter the distance, we keep showing up for each other — through ups and downs, laughter and tears, reflecting and growing together.

One sent each of us five sunflower seeds and led a beautiful intention-setting exercise that night. A simple gesture. A shared moment. Something to plant — inwardly and literally. It sparked this little meditation.

If you have a minute, pause here and try this with me.

Take a slow breath in.
And a gentle breath out.

Imagine a sunflower seed resting in your palm.

With your inhale, breathe in a quiet intention —
Letting it settle gently and awaken the seed.
Not a goal.
Not a plan.
Just a quiet intention.

On your exhale, release control.
Let the seed do what seeds do.

Give it space. Let it unfold in its own time.

It knows how to grow.
It knows how to reach the light.
You do too.

Inhale — intention.
Exhale — release.

You are becoming.
Feel this quiet energy settle within you.

Sometimes growth doesn’t need more effort.
Sometimes it simply needs space.

I’ll be planting my sunflower seeds when the ground softens.
Until then, I’m just holding my intention gently — trusting it knows how to grow.

Maybe you can do the same.