Welcome.
I invite you to take a moment to arrive just as you are.
Whatever this day has brought with it.
Whatever has been asking for your attention.
You do not need to give everything your energy.
Is taking a few moments.
Settling in.
Honoring yourself.
Noticing how you feel.
Observing your breath.
Just as it is.
No need to change it.
No judgment.
Back to your breath.
Your body.
Back to what truly nourishes you.
And to the quiet strength of protecting your peace.
I invite you to find a comfortable position.
Either seated or lying down.
Just allowing your body to be supported by the ground beneath you.
Or the chair holding you.
Whatever is beneath you supporting you.
If it feels comfortable.
Gently close your eyes.
Or soften the gaze.
And I invite you to take a slow breath in through your nose.
And then a long,
Easy breath out.
Again,
Breathing in through the nose.
And then as you breathe out,
Allowing the shoulders to soften.
One more time.
And through the nose.
Out through the mouth.
Now just let your breath return to its natural rhythm of breathing.
Nothing you need to force.
Nothing you need to fix.
You You're here in this moment.
This breath.
And on your next inhale.
I invite you to bring attention to the top of your head.
Now imagine a soft white light resting there.
Not bright or sharp.
Just gentle.
Pure.
And as you breathe.
Allow that white light to soften and spread across the crown of the head.
Slowly move to the forehead.
And then imagine this soft white light turning cool blue.
Calm and clear.
Study.
Let it ease the space around your eyes.
But it soothed the muscles of the face.
And as the light moves to the jaw.
Let any tightness begin to float away,
Dissolve,
Letting go.
The light washed gently through the throat.
The shoulders.
Down the arm.
Into the hands.
Allow the chest to be held in softness.
The belly to be calm.
And let the hips,
Legs,
And feet rest in a quiet field of light.
Soft and steady.
Peaceful and clear.
Your whole body is here.
The whole body supported.
Calmed by this light.
You do not need to hold anything up right now.
Simply rest in this gentle light.
So much of life asks for our attention.
Messages.
Responsibilities.
Expectations.
Other people's feelings,
Other people's needs.
Our own habits of overgiving.
And sometimes,
Without realizing it,
We spend our energy in places that leave us feeling emptied out.
Today.
Let this be a quiet reminder.
Your peace matters.
Your energy matters.
Your well-being matters.
Protecting your peace is not selfish.
It is wise.
It is loving.
It is in one way of caring for the life within you.
I invite you to place one hand over your heart.
Or gently rest both hands on your lap,
Cross your belly.
Whatever is comfortable.
Taking a breath in.
And as you exhale,
Ask yourself softly,
What nourishes me?
What supports my body.
What supports my mind.
What supports my heart.
You don't need to answer quickly.
Listen.
Maybe it's rest.
Maybe it's space.
Or silence.
May be a boundary.
Maybe it's saying no.
There's no right or wrong answer here.
For some it may be stepping back from what feels too loud or too much.
You Whatever comes up is okay.
Listening to the answer.
What is it that nourishes you?
I invite you to repeat the following silently or out loud,
Whatever feels right for you.
I choose what nourishes me.
And release what drains me.
You Again,
Repeating silently around lap.
I choose what nourishes me.
And release what drains me.
One more time.
I choose what nourishes me.
And release what drains me.
And take a moment to feel those words in your body.
Noticing if anything's happening.
Maybe there's really.
.
.
Maybe clarity.
There might even be resistance.
Perhaps there's a quiet sense of permission.
Whatever is here is welcome.
And as you're noticing how you feel.
Imagine yourself standing in a calm,
Clear space.
Around you is a soft boundary of light.
About something hard.
A gentle remembering of where you end.
And where the world begins.
You can allow what is nourishing to come close.
Rest.
Kindness.
Peace!
Anything that nourishes you,
Allowing it to come close.
And you can let what is draining you move away.
Pressure.
Overwhelmed.
The need to please.
The habit of carrying what was never yours.
You do not need to push anything away with force.
You only need to notice what belongs closer to you.
And what does not.
And allow the following phrases to wash through you slowly,
Not forcing anything.
Just receive what you can.
And as you settle.
Letting the words begin to glow quietly within you.
I invite you to say the following,
Silently or out loud,
Allowing these phrases to wash over you,
Quietly within you.
May I choose what supports my peace.
May I release what leaves me depleted.
May I honor my limits with kindness.
May I trust myself to protect what matters most.
Allowing the words to sink in.
Perhaps feeling the steadiness they offer.
And if it feels right,
Let them rise again,
Gently,
As if carried on a calm breeze.
Repeating silently or out loud.
May I choose what supports my peace.
May I release what leaves me depleted.
May I honor my limits with kindness.
May I trust myself to protect what matters most.
Arsene.
Noticing the body.
Any quiet places within.
Allow the words to settle a little deeper.
Like soft light finding its way in.
Repeating silently or out loud.
May I choose what supports my peace.
May I release what leaves me depleted.
May I honor my limits with kindness.
May I trust myself to protect what matters most.
Pausing.
Allow these words to rest gently within you.
Let them be enough for now.
Bringing your attention back to your heart.
Feeling the rise and fall of the brow.
Quiet that is here beneath the surface.
And then once again,
Repeating these words and allowing them to flow within.
I choose what nourishes me.
And release what drains me.
Reminding yourself silently or out loud.
I choose what nourishes me.
And release what drains me.
One more time.
Feeling it.
I choose what nourishes me and release what drains me.
Allowing these words to settle.
Allowing these words to settle like a soft exhale.
Letting them move through you like a gentle opening.
They are enough for now.
And I invite you to begin to deepen your breath if that feels comfortable.
A slow inhale through your nose.
And allow your exhale to be longer than your inhale.
As we slowly prepare to welcome back into the space.
Noticing the support beneath you.
Inviting movement back into your body.
Gently wiggling your fingers and toes If your eyes are closed,
Gently opening them.
Noticing the room around you.
I invite you to carry this with you for the rest of the day.
Not as a task or another thing to do.
Quiet Reminder.
You are allowed to protect your peace.
You are allowed to choose what nourishes you.
And you are allowed to release what drains you.
Thank you for being here.
