As we begin find a position that feels natural and comfortable for you.
If it feels right,
It is right.
So let your spine be straight,
Yet relaxed,
Creating a posture of grounded ease.
If you haven't already,
Gently close your eyes or soften your gaze.
Take a deep breath in and as you exhale slowly allow yourself to settle fully into this moment.
Just breathe and become aware.
Okay let's do some grounding breaths to arrive fully into this moment.
So inhale deeply,
Welcoming,
Calm into your body.
Exhale gently,
Letting go of self-judgment and again inhale curiosity,
Allowing yourself to observe with kindness and exhale the pressure for instant change.
Growth begins with awareness.
Okay take one more deep breath in,
Feeling grounded and supported as much as you feel comfortable and exhale fully,
Trusting that reflection is the first step toward understanding.
Today let's turn our attention to routines,
Habits and addictions,
The patterns that weave throughout daily lives.
This practice is not about fixing or labeling these patterns as good or bad.
Instead it's an invitation to observe them with gentle interest and honesty,
To recognize how they shape us and to explore which ones support our well-being and which may no longer serve us.
Through this awareness we open the door to choice,
Growth and change.
So reflect on these intentions as we begin.
Routines provide structure and stability.
Which routines bring balance to your life?
Habits are automatic,
Effortless,
But not always intentional.
Are your habits aligned with your values?
Addictions can feel heavy but awareness is the first step toward transformation.
How might you approach any challenging patterns with kindness?
As we move through this practice remember there is no judgment here,
Only a compassionate space to notice and learn.
Every pattern carries a story,
One that can teach us about ourselves.
Change begins with awareness.
Simply observing these patterns is a powerful act of growth.
This time is for you to connect with your inner truth,
To trust in your ability to create balance and to honor your journey.
There is no rush,
No need for answers,
Just the willingness to be present.
Let us begin.
Settling in with the breath,
Okay.
Begin by tuning into the rhythm of your breath.
Take a slow deep inhale,
Feeling the air flow through you.
Hold for a moment and then exhale fully,
Allowing yourself to arrive in this moment.
As your breath settles into its natural rhythm,
Gently notice the patterns in your life,
The routines,
The habits that shape your days.
Observe them with openness,
Free from judgment.
Recognizing routines.
Routines create structure in our days,
Helping us stay grounded.
But some routines can limit us if they become rigid or unhelpful.
Examples of bad routines could be overloading yourself with unnecessary tasks,
Checking social media first thing in the morning or rushing through meals without mindfulness.
Examples of good routines could be starting the day with meditation,
Taking a morning walk,
Planning your meals or setting aside time for self-care.
Think of one routine in your life.
Does it bring balance and peace?
Or does it feel like it's running on autopilot?
Ask yourself,
What's one routine I can adjust or let go of to create more space and ease?
To take a deep breath in,
Bringing clarity to this routine.
Hold for a moment and as you exhale,
Imagine releasing any part of the routine that feels restrictive.
Just let it go.
Okay,
Take a deep breath in,
Bringing clarity to this routine.
Hold for a moment and as you exhale,
Imagine releasing any part of the routine that feels restrictive.
That's it,
Just let it go.
Let it go.
Okay,
One more.
Let's take a deep breath in,
Bringing true clarity to this routine.
Hold for a moment and as you exhale,
Imagine releasing all of it,
Any part of the routine that feels restrictive.
Just let it go.
Recognising habits.
Habits are actions we repeat,
So often they become automatic.
Some habits simplify life,
While others can drain our energy or limit our growth.
Example of bad habits could be mindlessly scrolling through social media,
Eating out of boredom,
Or avoiding problems instead of finding a solution.
Examples of good habits could be drinking water throughout the day,
Journaling to process emotions,
Or making time for meaningful connections.
Think of a habit in your life.
Is it something that lifts you up or something that feels draining?
Ask yourself,
What might change if I loosen the grip of one habit that no longer serves me?
Okay,
Take a deep breath in,
Bringing awareness to this habit.
Hold briefly,
Then exhale,
Imagining yourself releasing any attachment.
Let it go.
Okay,
Take a deep breath in,
Bringing awareness to this habit.
Hold briefly,
Then exhale,
Imagining yourself releasing any attachment.
Just let it go,
Let it go.
Okay,
One more deep breath in,
Bringing awareness to this habit.
Hold briefly,
Then exhale,
Imagining yourself releasing any attachment.
Let it go,
Just let it go.
Breaking cycles of addiction.
When habits deepen into compulsion,
They can feel like they control us.
This is where compassion becomes key.
Examples of addiction like behaviors could be relying on substances to cope with stress,
Overworking to avoid emotions,
Or compulsively seeking validation online.
Examples of positive alternatives could be journaling emotions instead of numbing them,
Taking a walk instead of scrolling through social media,
Or simply pausing to breathe instead of reacting.
Think gently about a behavior or thought pattern that feels controlling or overwhelming.
Ask yourself,
What need am I trying to meet with this behavior?
Is there a healthier way to address that need?
Okay,
Take a deep breath in,
Imagining yourself surrounded by compassion and understanding.
Hold this feeling gently.
And as you exhale,
Release judgment and create space for kindness.
Okay,
Take a deep breath in,
Imagining yourself surrounded by compassion and understanding.
Hold this feeling gently.
And as you exhale,
Truly release judgment and create space for kindness.
Take a deep breath in,
Imagining yourself surrounded by compassion and understanding.
Hold this feeling gently.
And as you exhale,
Release judgment and create space for kindness.
Breaking the cycle.
Every moment is an opportunity to start fresh.
Even the smallest change can ripple outward into growth.
Consider one small step you can take today to shift a routine or habit.
Examples could be replacing your evening TV habit with a short walk,
Starting your day with a glass of water instead of coffee,
Or practicing gratitude instead of scrolling social media before bed.
As you breathe gently,
Take a moment to honor this work you've done.
Reflect with gratitude on the patterns in your life.
Gratitude for routines that support you.
Gratitude for the awareness to let go of what does not serve you.
Gratitude for the strength to create new habits and new routines.
Let's reflect on that gratitude one more time.
Gratitude for routines that support you.
Gratitude for the awareness to let go of what does not serve you.
Gratitude for the strength to create new habits and new routines.
To take a deep breath,
Hold briefly,
And as you exhale,
Trust in your ability to grow and create balance in your life.
Know you have the power to break free from old patterns and create new ones that align with your growth and intentions.
With each breath,
You can step into a life of greater awareness,
Balance,
And purpose.
Be as you are,
For you are enough.
