Take a moment to settle into a comfortable position.
Allow your body to rest and gently close your eyes.
Take a slow deep breath in through your nose and exhale gently through your mouth.
Again breathe in deeply feeling your chest expand and exhale letting go of the day so far.
Each breath invites you to arrive here in this moment.
You don't need to be anywhere else.
You don't need to fix anything right now.
Just be here.
Bring your awareness to the feeling of your body supported beneath you.
Notice the weight of your body,
The steadiness of the earth holding you up.
Imagine with each breath you're drawing up a quiet strength from that support,
The strength of the earth itself.
Even when things feel uncertain notice that this support never leaves you.
The ground is always beneath you.
Let your breath be natural now and as you breathe imagine a soft light glowing at the center of your chest.
This light represents your resilience,
The quiet power within you that knows how to heal,
How to adapt,
How to keep going.
Maybe this light feels like warmth.
Maybe it has a color.
Whatever comes to mind is just right.
With each breath in the light grows a little brighter.
With each exhale it expands gently through your body,
Calming your heart,
Relaxing your shoulders,
Easing the mind.
Bring to mind something that feels emotionally heavy or challenging right now.
Don't dive into the story,
Just sense its presence.
See if you can hold it gently in your awareness as if holding a small stone in the palm of your hand.
Notice that even as you hold this challenge you are still breathing.
You are still supported and that light in your chest is still glowing.
You are both the one who feels pain and the one who can hold it with compassion.
Silently or out loud repeat these phrases I am resilient,
I can meet this moment with courage,
I trust in my ability to heal.
I am stronger than I realize.
Let these words echo gently within you.
Feel how they settle into the body,
Not as forced beliefs but as soft reminders of truth.
Now imagine your inner light expanding again,
Outward from your chest,
Through your body and beyond,
Filling the space around you with calm steady energy.
This light is the energy of resilience,
Of a heart that bends but does not break,
Of a spirit that continues to rise even after falling.
Allow yourself to rest in that light.
Nothing to do,
Nothing to fix,
Just being here.
Begin to bring awareness back to your surroundings.
Notice the sounds around you.
Feel the surface beneath your body.
Take a deep breath in and exhale completely.
When you're ready,
Gently wiggle your fingers and toes.
Maybe find a little movement through the shoulders and eventually open your eyes softly.
Carry this quiet resilience with you as you move into the rest of your day.
You are resilient,
You are supported,
You are enough.
