Welcome.
I'm so grateful you have joined me today.
As you settle into your place,
Let this moment be exactly as it is.
Notice where your body is supported.
The surface beneath you.
The places where your weight is resting.
Feel the steadiness that's already here.
Let your awareness linger there for a few breaths.
Feel what it is like to be held without effort.
Take a slow breath in.
And an easy breath out.
Again,
Slow inhale.
And slow exhale.
There is nowhere else you need to go.
Nothing you need to become.
This moment is enough to hold you.
If it feels comfortable,
Allow your eyes to close.
Take a slow,
Easy breath in through your nose.
And a long,
Gentle sigh out through your mouth.
Again,
A gentle inhale.
And a slow,
Spacious exhale.
Let your shoulders soften.
Let your jaw relax.
Feel your body settling,
One layer at a time.
Right now,
You're invited to step out of urgency and into steadiness.
If your attention drifts outward to someone you care for,
To something you're responsible for,
Gently guide it back to yourself.
Back to the place where you are breathing.
Back to the place where you are supported.
And quietly,
Inside,
Offer yourself these words.
Right now,
I am safe to be with myself.
For the next few minutes,
This is a space to be in relationship with yourself first.
Now,
Bring your awareness to the parts of yourself that learned to take care of everyone else first.
Parts that noticed what others wanted,
Before noticing your own needs.
How young were you?
Notice any tension in your body when you think about saying no,
Or asking for what you need.
These patterns developed to keep you safe.
For a long time,
This is how your nervous system knew how to survive.
This is a part of you that cared deeply,
That wanted to belong,
That wanted to be seen.
Take a slow breath in,
And a long,
Gentle exhale out.
Feel compassion towards this part of you.
Offer acceptance and awareness.
We aren't here to fix it.
Simply notice it.
Somewhere inside,
You may feel a sense of urgency,
A pull to respond,
To please,
Even when the body says pause.
Allow yourself to soften into it,
To breathe with it.
Notice what it feels like to be seen and to be safe.
Now imagine this part of you,
The one that learned to say yes when it wanted to say no,
Resting here beside you.
Let it know,
Little one,
It is safe to have needs.
It is safe to speak up.
It is safe to step into your own space.
Take another slow,
Easy breath in,
And a long,
Grounding exhale out.
Notice how it feels when the body begins to release the old urgency.
Notice the space that opens when the mind allows itself to pause and consider what it truly wants.
You are reclaiming your inner authority,
Learning to listen to your own voice before responding to anyone else.
Your system can feel safety and steadiness even while this part of you learns something new.
This is a gentle,
Patient practice.
Breathe in with that understanding.
Feel the steadiness growing in your chest,
The grounding in your body,
The calm in your nervous system.
Bring your attention now to the ways you have silenced your own needs,
The times you said yes when your body wanted to say no,
The moments you stayed small,
Believing that your voice could wait.
Breathe into the awareness of that pattern.
Notice any sensations in your body,
Perhaps tightness in the chest,
Tension in the shoulders,
A quiet nervousness in the belly.
Allow yourself to meet it with compassion.
This pattern developed from care,
From wanting safety,
From wanting love.
Take a slow,
Deep inhale,
And a long,
Soft exhale.
Imagine a gentle,
Warm light filling your chest.
Soft,
Steady,
Calm.
This light is your own inner authority,
Your body's wisdom,
Your voice waiting to be heard.
As it expands,
It makes space for your needs,
Your desires,
Your choices.
Notice what it feels like to softly say to yourself,
My needs are real.
My voice matters.
I am allowed to express myself.
Breathe in,
And feel your body welcoming this truth.
Breathe out.
Let any old guilt or hesitation slip away.
There is a part of you,
Perhaps small or cautious,
That worries about how others will respond.
Place a hand gently on your heart.
Let this part feel your presence,
Your safety,
Your steadiness.
Say quietly to yourself,
I can choose for myself.
I can care without losing myself.
I can love with boundaries.
Feel the rhythm of your breath anchoring you in your body.
Notice the calm in your chest,
And the connection to the support beneath you.
Your nervous system now knows what it feels like to pause before responding.
To listen before reacting.
To love without losing yourself.
Take a moment now to feel the balance between giving and resting.
Between care for others,
And care for yourself.
Breathe in slowly.
And breathe out,
Long and grounding.
Sense how your body knows this rhythm.
How your voice,
Your heart,
Your needs,
Can coexist with love and connection.
For these next few moments,
Simply rest here.
In this calm.
In this ventral vagal safety.
In this feeling of being centered.
Connect it to yourself first.
Feel the peace that comes when you honor your own needs.
When you listen to your own voice.
When you step into your own space.
Breathe here.
I can love with boundaries.
I can care without losing myself.
I am safe to be exactly as I am.
Take one last slow,
Deep inhale.
And a long,
Gentle exhale.
And when you are ready,
Allow your eyes to open.
Bringing the calm.
The steadiness.
And the inner authority of this practice.
Into the rest of your day.
Namaste.
