As we begin,
Find a position that feels natural and comfortable for you.
If it feels right,
It is right.
Let your spine be upright,
Yet relaxed,
Creating a posture that invites ease,
Not effort.
Gently close your eyes,
Or soften your gaze.
Take a deep,
Steady breath in,
And as you exhale,
Allow yourself to fully arrive,
Just as you are.
This is your time.
A space to connect with yourself and offer something powerful.
Permission.
Permission to feel what you feel.
Permission not to have it all together.
Permission to struggle today.
Struggling doesn't mean you're doing it wrong.
It means you're human.
So in this space,
Let's put down the pressure to be fine,
To be strong,
Or to be anywhere other than where we are.
As we continue to settle in,
Just breathe.
Let the breath remind you that you're alive,
That you're here,
And that it's okay,
Whatever you're holding,
Whatever you're carrying.
Some of today's practice is a body scan.
It's not about fixing anything.
It's about listening.
By gently bringing tension to the body,
We offer ourselves the gift of awareness.
We notice where struggle lives in the body.
Tension,
Tightness,
Fatigue.
And we meet it with kindness.
This is not a performance.
There's no goal to reach.
Just your breath,
Your body,
And your willingness to be present with what is.
Even if the mind wanders,
And it most probably will,
Or the body feels restless,
It most probably will,
That too is welcome.
There is no wrong way to show up here.
Let this be a safe space to simply be,
With all the messiness,
Beauty,
And the truth of the moment.
Bring your attention softly to your breath,
And allow me to guide you through three slow,
Steady breaths,
To help you settle more deeply into this moment.
So with me,
Inhale deeply,
And exhale gently.
Once more,
Breathe in,
And then exhale,
Slowly letting it go.
That's it,
Nice and slow,
Letting it all go.
And one last time,
Full breath in,
But smooth and steady,
Don't rush it,
Smooth and steady.
That's it,
As much as you can.
And then exhale,
Nice soft release.
That's it,
Release it all,
Let it all go.
Now simply notice the natural rhythm of your breath.
With each breath,
Feel yourself arriving,
Softening just a little more into stillness and presence.
Air flowing in,
And out.
No need to change or control it.
With each inhale,
Gently welcome what is here.
With each exhale,
Letting go of the weight of needing to be okay.
Rest in the simplicity of breathing.
No pressure,
No performance,
Just this moment,
Just presence.
Let your breath remind you,
You are allowed to struggle,
And still be whole.
Now,
With your breath as your steady companion,
Gently bring your awareness to your body.
Begin at the crown of your head.
Slowly move your focus down to your forehead,
Your eyes,
Your jaw.
Notice if you're holding tension,
And if you are,
It's okay.
You don't need to force it away.
Let your breath simply meet what's there.
Softening on the inhale,
Releasing on the exhale.
Let your body be exactly as it is,
Tense,
Tired,
Or open.
It's all welcome.
With the breath gently guiding us,
Let's bring awareness through the rest of the body.
There is no need to relax perfectly,
Or feel anything special.
Just notice,
Just breathe.
Be present with whatever shows up.
Shoulders and arms.
Bring attention to your shoulders.
Do they feel tired,
Heavy,
Or perhaps even numb?
That's okay.
Let them be.
With each breath out,
See if they want to soften,
But only if they're ready.
Move to your arms,
Hands,
And fingers.
Simply notice any sensation,
Tingling,
Whomp,
Or even nothing at all.
Just notice.
Chest and abdomen.
As you breathe,
Feel the natural rise and fall of your chest.
You are breathing,
Even if your heart is heavy.
To allow the belly to be as it is.
There's no need to hold anything in,
Or push anything down.
Just breathe,
And let it be.
Lower body.
Breathe.
Now bring your awareness to your hips,
Thighs,
Knees,
Legs,
And all the way down to your feet.
Let your breath meet each area with kindness.
Not to fix or change anything,
But simply to listen and be present.
With every breath,
Give yourself permission to be in a body that holds struggle and still deserves love.
Whole body awareness.
So now,
Gently expand your awareness to include your entire body.
From the crown of your head,
To the soles of your feet.
Sense the full experience of being here.
Feel the weight of your body,
The contact with the ground,
The rhythm of your breath moving through you.
You might notice areas of ease,
Of tension,
Of numbness,
Or nothing in particular.
Whatever you find,
Let it all be.
Let it all be included.
And let your breath hold it with kindness.
This is your body.
Whole.
Present.
And enough as it is.
Even in moments of struggle,
You are here.
Right here.
Right now.
You are breathing.
You are allowed to feel it all.
There is no right way to feel.
Just this.
Your presence.
Your breath.
Your truth.
Reflecting with compassion.
Now take a moment to rest in the stillness you've created.
Rest.
Let your awareness remain with your body.
This body that carries you through every experience.
If a recent challenge gently comes to mind,
Allow it to be here without judgement.
No need to analyse it or fix it.
Just notice how it feels in your body.
Where do you hold it?
What does it need?
Let your breath continue to support you.
Like a quiet companion.
Softly reminding you.
It's okay to feel what you feel.
It's okay to not have it all figured out.
Struggling doesn't mean you're failing.
It means you're human.
You don't need to be stronger than you are.
You just need to be who you are.
Just here.
Just now.
Right here.
Right now.
As we come to the end of this practice,
Take a few final deep breaths.
Letting this time settle gently within you.
Know that you are not meant to be perfect.
You are meant to be real.
You have permission to struggle and still be worthy of peace.
This calm.
This compassion.
Your breath.
You can return to it anytime.
So when you're ready,
Slightly move your fingers and toes.
Blink your eyes open,
Gently returning to the space around you.
And carry this strength and this presence with you.
Wherever your day takes you.
You are worthy of love.
And you are enough.
