Find a comfortable position lying down or seated.
Let your hands rest wherever they land.
Allow your breath to arrive just as it is.
There is no pressure to relax,
No pressure to feel anything in particular.
Just notice yourself right now arriving.
Take a slow breath in through your nose and a long breath out through your mouth.
Let your shoulders drop just a little.
Inhale again through your nose.
Exhale slowly through your mouth.
One more like that,
Inhale and release.
Let the body know it's safe to soften,
To be just as it is.
Now bring awareness to where your body meets the mat or the ground beneath you,
Supporting you without asking anything back.
Notice all the points of contact,
Notice the temperature of the air,
Notice the fabric or texture underneath your hands,
The gentle pull of gravity holding you without effort.
Feel your body breathing you.
This is your time and you don't have to make anything happen.
Now very gently bring to mind the part of you that has always been holding everything together,
That part that was always very organized,
Pushing,
Holding emotions,
Being strong even to the point of exhaustion.
Bring them to your mind.
See if you can sense where this part lives in your body,
Tightening,
Bracing,
Heaviness,
Or buzzing.
Whatever rises for you,
Welcome it.
There's nothing wrong with this part,
With this version of you that helped you survive.
If it feels okay,
Place your hand where it feels right.
Breathe into that space and in your mind's eye,
Say to them,
Thank you for everything you've done to protect me.
Thank you for everything you have done to protect me.
Thank you for everything you've done to protect me.
Let this land,
Feel it in your body.
Now imagine that beneath that survival armor,
There is a quieter layer,
The part of you that has been waiting,
The true self,
The one who moves from choice,
Not from fear.
And as you connect to them,
Notice how this part feels.
Perhaps they are softer,
Slower,
Quieter,
Maybe hardly noticeable,
Maybe just a whisper.
There is no right way to do this,
Subtle is enough.
Connect to them now and if it feels comfortable,
Allow a gentle image to arise.
Maybe you see colors,
Maybe shapes,
Maybe they're a posture,
A texture underneath your palms.
Maybe you see yourself standing somewhere that feels safe,
Let your imagination guide you,
Be simple,
Be light.
Now picture a small bridge or pathway between the survival self and the emerging self.
See yourself standing at the center of this path,
Not forcing forward and not pulling backward.
Notice the transition,
Breathe into it.
With each inhale,
Welcome what you've learned.
With each exhale,
Release what is no longer needed.
If you got any vision now,
Allow it.
Perhaps the landscape shifts as you breathe,
But the path beneath your feet brightens slightly.
And as you imagine,
Ask inwardly,
Without forcing the answer,
What does my body want more of this year?
There might be a sensation,
Color,
Word,
A picture of yourself doing something slowly with ease,
A stillness,
All of it is valid.
Now ask another question,
What can I gently stop doing?
No thinking,
Let whatever comes,
Come,
Even the silence is intelligent.
Now imagine the emerging self stepping just half a step forward,
Not to replace the survival self but to stand beside her,
Feeling grounded steadiness,
Quiet certainly,
Space,
Curiosity,
Simply permission to be.
See this version of you clearly.
Maybe she stands taller,
Breathing slowly,
Moving with ease,
Eyes softer,
Heart open.
Say quietly to yourself,
I do not need to know everything to begin,
Small steps are enough,
I am safe to evolve.
Bring your hands to your heart or belly,
Feel your breath again,
Feel your groundedness,
Feel the version of you who showed up and if it feels right,
Offer gratitude to your body,
Your past self,
Your future self and this exact moment of transition.
When you are ready,
Say silently,
I am allowed to move without certainty.
I am allowed to move without certainty.
Take one last slow breath in and a long soft breath out and slowly begin to wiggle the fingers,
Your toes,
Maybe rolling your shoulders,
Maybe stretching a little and then slowly open your eyes.
