Welcome to the moment of healing and softness.
Take a comfortable seat or lie down and allow yourself to settle.
Take a slow deep breath in through your nose and gently exhale out through your mouth.
Again,
Breathe in deeply,
Feeling your belly rise and exhale,
Letting your shoulders drop a little lower.
Remember,
You have arrived here and that is enough.
There is nothing to fix,
Nowhere to go.
Just your permission to be with yourself.
Now,
Bring your awareness to the points of contact with your body and the surface beneath you.
Feel the weight of your body being held,
Supported and safe.
With each exhale,
Allow yourself to melt a little deeper into this support.
Imagine the earth beneath you whispering to you.
You can rest here,
You are held.
Let your breath find its natural rhythm,
Smooth,
Steady and kind.
If it feels comfortable,
Invite a soft ujjayi breathing,
A gentle ocean sound at the back of your throat.
Each ujjayi breath warms the body,
Calms the nervous system and anchors the mind in the present.
Now,
Bring your attention to the center of your chest,
Your heart space.
You might place a hand at your heart,
Feeling the warmth beneath your palm.
With each inhale,
Imagine breathing in kindness and with each exhale,
Letting go of self-judgment or any harshness.
Whisper silently to yourself,
May I be gentle with myself,
May I offer the same compassion that I easily offer to others.
Let these words ripple through you,
Like waves of warmth spreading from your heart outward.
Now,
Imagine a soft golden light glowing within your heart.
It's warm,
Healing and loving.
With every breath,
This golden light grows,
Expanding gently through your chest,
Your shoulders,
Your arms.
It flows up through your throat and your face,
And down through your belly,
Your legs,
All the way to your toes.
You are surrounded by your own healing energy.
If any difficult feelings arise,
Like guilt,
Shame,
Sadness,
Simply breathe into them.
No resistance,
No judgment,
Just awareness.
Whisper softly,
It's okay,
I am allowed to feel,
I am allowed to heal.
Now,
Imagine the same golden light extending outward from your heart into the world around you.
It touches the people you love,
Those you find challenging,
And even the strangers you'll never meet.
Each breath becomes a prayer of compassion.
May all beings be kind to themselves.
May we all find peace.
As you breathe,
Feel the quiet truth within that healing yourself brings healing to the world.
Slowly bring your awareness back to your breath,
To your body resting here,
To this present moment.
Notice how your heart feels now,
A little softer,
A little lighter.
Whisper gently to yourself,
I am worthy of my own love.
I am healing,
One breath at a time.
Take one final deep breath in,
And as you exhale,
Release everything that you no longer need.
Whenever you are ready,
Open your eyes,
Carrying the sense of compassion with you into your day.
Namaste.
