Greetings and welcome.
I'm so glad you're here.
Let's begin by finding a comfortable space,
Whether seated or lying down.
Allow your eyes to close gently or soften your gaze.
Take a slow breath in through your nose and let it out slowly through your mouth.
Again,
Inhale,
Exhale.
With each breath,
Give yourself permission to land right here.
There is nothing to fix,
Nowhere else you need to be.
You are safe in this moment.
Let your breath find its natural rhythm.
And when you're ready,
Gently turn your attention inward.
Now,
Notice if there's any feeling inside that seems especially strong right now.
Maybe stress,
Pressure,
Or the sense that you're holding a lot.
Just notice,
Where do you feel it in your body?
Is it tight in the chest?
A buzzing in the mind?
A heaviness in your shoulders?
There's no need to push anything away.
Simply allow it to be here.
And you might quietly say to that feeling,
I see you.
I'm here with you.
Sometimes when we feel overwhelmed,
It's because part of us is working very hard to manage everything.
Even if it feels uncomfortable,
This part might be trying to help us stay in control,
Stay safe,
Or keep moving forward.
Take a moment to gently acknowledge that.
You might say,
Thank you for trying to help me.
You don't have to do it all alone.
Take a moment to gently acknowledge that.
And if this part or feeling could speak,
What might it say it needs right now?
Rest.
Reassurance.
A breath.
Just listen.
No pressure.
No rush.
Let this part of you,
This feeling,
Know that you'll keep checking in.
You're beginning to build a more gentle relationship with yourself.
Take another deep breath in and exhale slowly.
Bring gentle movement back to your fingers,
Your toes.
Maybe stretch if that feels good.
And when you're ready,
Come back to the space around you.
Carrying with you a sense of softness,
A reminder that you don't have to carry everything alone.
You're doing the best you can and that is enough.
Thank you for practicing with me today.
