You might begin by finding a comfortable position.
Lying down or sitting somewhere you can be supported.
Let your body settle.
Let the surface beneath you hold your weight.
You don't have to fix or fight anything right now.
You can simply rest and breathe.
Take a slow inhale through your nose.
And a gentle exhale through your mouth.
As you breathe,
Notice the places in your body that feel tense or tired.
You don't have to change them,
Just notice them.
Let your attention drift down to your feet.
Feel the weight of them,
The way they meet the ground.
Move your awareness slowly upward.
Through your legs.
Your hips.
Your belly.
Let each breath soften what it touches.
Now bring your attention to your chest and shoulders.
If you notice tightness,
Imagine the breath moving through that space,
Making room for ease.
Let your shoulders drop away from your ears.
Let your jaw loosen.
Let your face soften.
You might notice pain somewhere in your body.
Instead of resisting it,
See if you can meet it with gentleness.
Pain is the body asking for kindness.
You can offer that now.
Imagine a soft,
Warm light resting where it hurts.
Not to erase it,
But to hold it.
Each inhale brings in comfort.
Each exhale releases resistance.
Let the light expand with every breath.
Spreading through your body,
Softening the edges of discomfort.
You are safe.
You are supported.
Underneath everything,
There is peace and it belongs to you.
Take one more slow breath in.
And a long breath out.
You can stay here as long as you need.
When you're ready,
Let your awareness widen back out to the room around you.
Feel the steadiness beneath you,
The air around you,
The quiet strength within you.
Thank you for taking this journey with me.
