Find a comfortable position.
Allow your body to settle.
And allow yourself to arrive exactly as you are.
There is nowhere else you need to be.
Nothing you need to accomplish.
Nothing you need to change.
For this moment,
Simply be with yourself.
Begin to notice your breath.
The inhale the exhale.
Allowing yourself to be held by this moment.
And now.
Begin to open your awareness to all that is here.
Everything within you everything around you,
Everything arising.
Welcome the thoughts that appear.
The memories,
The plans,
The stories of the mind.
No need to follow them.
No need to push them away.
Simply noticing.
A thought is here.
And allowing it to naturally pass.
Welcome the sensations in your body the places of ease,
The places of discomfort.
The places you might normally ignore.
Nothing needs to be different.
Nothing needs to be fixed.
Simply feel.
Welcome the emotions that are present.
Sadness,
Fear,
Joy,
Or whatever is here.
Let it be felt.
Let it be seen.
Let it belong.
Now make space for the parts of yourself you may have difficulty embracing.
The parts you judge.
The parts you hide.
The parts carrying shame,
Guilt,
Or pain.
You do not need to change these parts.
You do not need to get rid of them.
You can simply meet them with presence.
Everything that arises is welcome here.
Every thought,
Every feeling,
Every sensation,
And every part of you.
Notice that awareness itself is holding all of this.
The thoughts.
The emotions.
The sensations,
The memories,
All appearing within something much,
Much larger.
Your mind may tell you that some things are too much,
That some things simply cannot be held.
And yet.
Here you are.
Aware.
Present.
Holding it all.
Rest here for a few moments in the simple knowing that you do not have to reject any part of yourself to be whole.
Awareness has room.
Awareness can hold everything.
You begin to gently return to your breath.
To your physical body.
To the space around you.
And carry this reminder with you.
All of you is welcome here.
All of you belongs.
