A Soft Place To Land For When You Have Had Enough

Join Lauren for a gentle ramble that slowly melts into a soothing, repetitive meditation designed for the moments when you’ve simply had enough. Recorded in the early morning in South Australia, with birdsong and everyday life in the background, this practice offers a soft place to land when resilience feels like one more thing on your to‑do list.

Together, you’ll explore tiny, compassionate steps toward what matters—without pressure to be calm, grateful, or “inspiring.” Through phrases like “Here I am, still here,” “This is hard, and I am still here,” and “May I be steady enough for this moment,” you’re invited to rest inside a predictable, comforting loop of words and breath.

Transcript

I need a soft place to land. For when you've had enough. Hello lovely one, Lauren here. Yes, That is a morning bird. It's the morning in South Australia. The sun is out. It is early morning. The light is spilling. Kind of sideways and the kittens are in the next room doing that ridiculous little thing they do. Well, It's kind of funny where they jump from one stair to another. They're just starting to eat hard food and it's just beautiful. They run around as if everything is urgent and joyful all at once, And it is an absolute joy to watch. There are crumbs on the bench, Probably a forgotten cup of tea or coffee somewhere, And life here is very, Very real. As I know it is for you. That imperfect kind of real. From the outside it looks like the perfect day, A beautiful day. And in many ways, It is. In many ways, There is joy. But I also know And I feel this in my own skin, In my own bones, That sometimes, Even on the most beautiful day, Life is just, Just hard. Today I'm going to start with a ramble and the ramble is going to move slowly into a meditation and that meditation will move into a loop. Repetition. Please prepare yourself. Climb into bed or lie down on a yoga mat or perhaps seat yourself down in your favourite chair. Make yourself comfortable. Sit down or lie down comfortably. There are seasons in life where you wake up. And you're already tired before the day has begun. Where even the gentle, Well-meaning word, Resilience, Or strength can feel like just another thing you're supposed to do. Another job, Another chore. Another standard perhaps, You're not mating. Perhaps you're navigating disability. Perhaps neurodivergence, Perhaps the teenage years. Perhaps a non-binary identifying. Being, Experiencing, Perhaps grief, Parenting, Grandparenting, Caring, Study. The list goes on, Doesn't it? On, And on, And on. And somehow, Somehow, We are supposed to. Sit in the present moment, Feeling pace. Sometimes it's just the sheer weight of being a human in this world right now. I have days where I might think I don't want to be inspiring today. I don't want to be brave. I just want something super easy. If that's you, If that's you too right now, I'm here with you. I'm here with you. Sometimes people can assume. Sometimes people decide without a whole lot of evidence. Perhaps people might assume that because I make meditations, I must be calm and regulated all the time. That is absolutely not true. Sometimes I record some of these practices with a lump in my throat. Or after tears. Or between assignments or reports. Or with an adult child who needs me. Or with kittens causing chaos in the next room. Resilience, For me, Is not about bouncing back quickly. Or being endlessly strong. And there's your cockatoo. Isn't it funny? We say, We so often say we love the sound of birds. The sound of a cockatoo, For me, Kind of emulates life. Raucous! Absolutely raucous, Cacophonic, Yet somehow we're supposed to find it peaceful. I do love the sound of cockatoos. Resilience for me is not about bouncing back quickly or being so strong. It's about showing up to your own life when you feel like you've had enough. Letting yourself be exactly as you are right now and still holding your own hand. Because perhaps nobody else will. Taking the tiniest, Most imperfect steps in the direction of what matters to you, Even if no one else sees how much effort that truly takes. There is also a softer kind of stoicism. That I lean on. Not the just toughen up type. But the part of me that can say This is really hard. I did not choose this. And I'm still going to meet this moment as gently as I can. Anyway. And then, And then there's the acceptance and commitment theory speaking honestly to me, To myself. I say to myself when I consider acceptance and commitment theory. This is my life right now. In all its mess. In all its beauty. In all its pain. And then quietly adding, And I can still move. However slowly, Towards what I care about. Small, Small, Gentle steps. I'm not saying this from any kind of pedestal. Standing on a stand, Saying I'm awesome. I'm saying it as someone who is also juggling study at university. Parenting. My own neurodivergent brain. And a nervous system that sometimes just says, Nope. We're done today. I'm all those things. I'm not a single story, As I know, As I know you are not a single story. You are so many stories that others don't see, That others don't recognize because they judge you through the lens of their experience. And that can be so isolating, I get that. So this practice, This meditation, Is for those moments when you've had enough. I like those words. You have had enough, To have had enough. It's like your basket, Your bucket, It's full, It's overflowing. When life is too much. And when you need a space that doesn't ask you to be anything, Anything other than exactly how you are right now. Showing up as you are. Showing up as you are, Imperfectly, As your ordinary self. With your flaws and that's okay. There is beauty in your flaws. In a moment, I'm going to guide you into a gentle practice. And we are going to move away from the ramble. From the ramble. I look outside and it's just beautiful. The rolling hills, The shadows upon some of the trees, And the light shining upon other areas. I so wish I could share a photo with you. Because there is so many hills, There are so many hills, As the sun rises from the front of our house to the back of our home, The shadows move and they move quite quickly and it's kind of like the close of yesterday, And here we have the movement of opportunity. The shade moving, The light moving, Cascading. And I see, I recognize hope. The movement of shadow is so beautiful. I say to my husband, My son, His girlfriend. In the early evening, Look at the contrast. I love to run to the windows and see the contrast. And the word the contrast is a word my husband uses now, And he says, Lauren, Look at the contrast. Because we are at the top of a kind of mountain or a small mountain. And there are a lot of hills. The contrast is strong with the setting sun and the movement of light. As it is in the morning and I like to reflect upon that and compare it to my own life. I have experienced significant adversity. And that's my story, My story to walk, To walk the journey of my life. You, You my friend, Have your story. And often we walk this story alone because there isn't any one person who truly gets it. And somehow that is okay. And somehow that needs to be okay. Let us move now towards the meditation. We'll start by arriving in your body, Arrive in your physical body, Notice your physical body, Notice your breath, And invite kindness to this process. Sometimes it may be easy to breathe and sometimes it can be really tough. Allow yourself to have the journey. Inviting your body to this journey. In a way that suits you. Sometimes it can be really tough to breathe. Sometimes we can lengthen the breath quite easily. Go with the process you have now. Arrive in your body. After we have arrived, We are going to move into a short loop of phrases and a looping effect, A repetition of the practice. My voice will slow down. The rhythm will be more predictable. Repetitive and gentle. We find repetition or the right type of repetition comforting. We seek repetition or repetition that suits us, That suits you in life. Perhaps it is lying on the same side of the bed, Perhaps it is using the same mug, Perhaps it's seating yourself at the same chair, At the same cafe. We find comfort in some repetition. And we can turn that repetition into ritual. This loop is designed so you don't have to think about anything or remember anything. You just have to rest inside the loop. Hello cockatoo Good morning, Cockatoo. If your mind wanders, If it drifts in and out of sleep. It's okay. If you miss whole sections, That's fine. This is a place to lean. Allow yourself to lean. Soften your body, Soften your body at your pace. Notice the surface beneath you, Whatever that surface is, Notice. Notice. What is supporting you right now and what parts of your body are being supported. Notice. Relax, Release your body. Sometimes your body may relax fairly promptly, Fairly quickly. Other times, No, Not so. That's okay. That's okay. Perhaps you'd like to say to your body right now, Relax in a way that suits you in this moment. It's all okay with me. Relax, Release your body. Your breath, Your breathing, Do whatever it's doing. It's okay. No need to deepen your breath or slow your breath down yet. Just notice, Read the breath as if you are reading a book. You read the characters, You read the storyline, But you're not in the book. Read your breath. The breath, It comes in, And the breath, It goes out. And that's fine. Breathe in and out, No expectation. No performance. Remember the metaphor of reading the book. You might like to imagine that you're placing your hand upon your heart or you may like to actually place your hand upon your heart. A small gesture that says, I'm here with you. Say it, If you choose to say it, Mindfully to yourself. I'm here with you. I am here with you. And safe. You're not even waiting. For the next. Words. The breath is enough as it is. As it is. Breathe, Release the body. Allowing your body to release as it releases. No performance, No expectation. No wanting to get it right. It doesn't matter. You are not trying to fix anything. There is nothing to fix here. You are just staying. Being here. Letting time pass. Breathing, Relax your body, Notice your body, Read the breath. Raid the body. Arms, Legs, Belly, Back. Read the breath Notice the body. Just exist. Just. Exist. As you are. There is beauty. And yin perfection. You are imperfectly beautiful. Like a cockatoo As you breathe in, Quietly say to yourself, Here I am. Yeah, I am. Here I am. As you breathe out. Quietly say, I'm still here. I'm still here. Let time pass. Inhale, Here I am. Exile. Still here. You don't have to feel calm. You don't have to feel grateful. You don't have to forgive. You are just acknowledging a small, Simple truth. You are still here. You are still here. I am still here. Now, On your next in-breath, Choose, If it suits you, To name what is real. What is real in your life? You might say something like, On your next in-breath, This is hard. This is hard. And on your out-breath say, And I'm still here. This is hard and I am still here. This is hard and I am still here. Choose the words which resonate with you. Your words. Your words. Relax, Release your body. You are not being traumatic. You are not over-emotional or over-sensitive. You are not minimizing your experience either. You're just telling your truth and there is a time to do so. And you are still here. With this truth. Relax, Release your body. Relax. Relax, Release your whole body head to toe. Shoulders to fingertips, Hips to toes. Relax, Release Allow time to pass. These are your healing moments. When we take time to heal and simply be. We open ourselves up to hope and strength. True strength. Gently offer yourself a few phrases of kindness. Even if these phrases feel a little far away right now. Be soft. Say to yourself mindfully, May I be steady enough for this moment. May I be kind enough. For me. To myself. May I be safe enough. Just now. Just now. Let these phrases spread. Spread like melted, Spread like melting butter, Or ice melting, Spreading, Reaching, Or like sunshine shining. Let these phrases spread across a few breaths. May I be steady enough for this moment. May I be kind enough to myself. May I be safe enough just now. May I be steady enough for this moment as it is. May I be kind enough to myself. May I be safe enough. Just now. You don't have to feel steady or kind or safe for these to be true wishes, True intentions. There is hope. There is hope with each breath. Feel that hope. It is there. It is. It is there. Here you are simply turning towards yourself with a little less harshness. A little more softness. Breathe, Relax your body. Whole body. Fingers, Toes, Elbows, Knees, Arms, Torso. Now we will bring in a softer kind of acceptance. Acceptance. Not approval. Just recognition. Acknowledging. As you breathe in. As you breathe in, Say to yourself. . . This is my life right now. Yes, This is my life right now. This is my life right now. Is my life right now. Breathe in. Mindfully Say. This is my life. My life right now. As you breathe out, Say. . . I can take one small step. Towards what matters. One, One small step. You are. Just once. Inhale, This is my life right now. I can take one small step towards. What matters? You don't have to know what that step is. You don't. You don't have to do anything. You don't have to do anything about it right now, In this moment, Or today, Or tonight. You are just reminding yourself that somewhere, Somewhere inside you, There is still a thread that cares. A breath that wants, A heartbeat that is, That experiences this blessed moment. There is always the sunshine. There is always the moonlight. It will be okay. It will be okay. And if you choose to do so, You can use a different phrase. Or choose a different phrase. It's up to you. You can simply breathe in and say to yourself, Here I am. Here. I am. Breathe out. And say, Still here. Still here. Still here. Here I am. Still here. Here, Here I am, Still here. Work these thoughts, These words, Into your breath. You are. If your mind wanders. If your mind wanders anywhere. Into worry, Into thought, Planning, Memories. Reflections. That is completely okay. There is no right way to practice. You can follow these phrases or select your own. Use whatever phrase feels kind. Here I am, Still here. Here I am, Still here. This is hard and I am still here. May I be steady enough. May I be kind enough. May I be safe enough. Just now, Just now. This is my life right now. I can take. One small step towards what matters. My friend. My friend. You do not have to impress anyone here. You do not need to perform. You don't have to put a mask on. You don't. You don't have to impress anyone. Don't have to meditate in a particular way. You're allowed to be anything. Anything at all. All of you. It is allowed. Breathe, Here I am. Breathe, Still here. Here I am, Still here. Nothing to prove. Nothing to earn. Nothing to prove. Nothing to earn. Just a breath. Just a breath… after a breath. After a breath. A moment after a moment. After. A moment. Even when life is too anything at all. To anything, You are still here. You are still here. And that matters. Here I am, Still here. Here I am, Still here. Relax your body. Feel kindness. What does kindness feel like? Relax, Release. Arms, Legs. Knees, Elbows Shaures. Feel comfort in repetition. Allow repetition to be what it is. Like waves in the ocean, Relentless, Rhythmic. Repeating. Repeating. . . There is comfort in repetition. Small steps taking small steps. That is you. Showing up as you are. It doesn't matter what others think. It doesn't. It truly doesn't. Edit your mind. Allow your thoughts to be precious. Don't waste beautiful thoughts on the good opinion of others. Others see life through the lens of their experience. The lens is not yours. It is okay. Relax. Relax, Release the body your body as it is. Right now. Arrive. Softly. Softly. Shoulders, Elbows, Wrists. Hips, Knees, Hands. Ribcage. Neck. Joah. Temple's Cheeks. Eyes. Face. There is. Soften your body, Soften your body at your pace. Notice the surface beneath you, Whatever that surface is, Notice. Notice. What is supporting you right now and what parts of your body are being supported. Notice. Relax, Release your body. Sometimes your body may relax fairly promptly, Fairly quickly. Other times, No, Not so. That's okay. That's okay. Perhaps you'd like to say to your body right now, Relax in a way that suits you in this moment. It's all okay with me. Relax, Release your body. Your breath, Your breathing, Do whatever it's doing. It's okay. No need to deepen your breath or slow your breath down yet. Just notice, Read the breath as if you are reading a book. You read the characters, You read the storyline, But you're not in the book. Read your breath. The breath, It comes in, And the breath, It goes out. And that's fine. Breathe in and out, No expectation. No performance. Remember the metaphor of reading the book. You might like to imagine that you're placing your hand upon your heart or you may like to actually place your hand upon your heart. A small gesture that says, I'm here with you. Say it, If you choose to say it, Mindfully to yourself. I'm here with you. I am here with you. And safe. You're not even waiting. For the next. Words. The breath is enough as it is. As it is. Breathe, Release the body. Allowing your body to release as it releases. No performance, No expectation. No wanting to get it right. It doesn't matter. You are not trying to fix anything. There is nothing to fix here. You are just staying. Being here. Letting time pass. Breathing. Relax your body. Notice your body. Read the breath. Raid the body. Arms, Legs, Belly, Back. Read the breath. Notice the body. Just exist. Just. Excess. As you are. There is beauty. In imperfection. You are imperfectly beautiful. Hello crocodile As you breathe in, Quietly say to yourself, Here I am. Yeah, I am. Here I am. As you breathe out. Quietly say. I'm still here. I'm still here. Let time pass. Inhale, Here I am. Exile. Still here. You don't have to feel calm. You don't have to feel grateful. You don't have to forgive. You are just acknowledging a small, Simple truth. You are still here. You are still here. I am still here. Now, On your next in-breath, Choose, If it suits you, To name what is real. What is real in your life? You might say something like, On your next in-breath, This is hard. This is hard. And on your out-breath say, And I'm still here. This is hard and I am still here. This is hard and I am still here. Choose the words which resonate with you. Your words. Your words. Relax, Release your body. You are not being traumatic. You are not over-emotional or over-sensitive. You are not minimizing your experience either. You're just telling your truth and there is a time to do so. And you are still here. With this truth. Relax, Release your body. Relax. Relax, Release your whole body head to toe. Shoulders to fingertips, Hips to toes. Relax, Release Allow time to pass. These are your healing moments. When we take time to heal and simply be. We open ourselves up to hope and strength. True strength. Gently offer yourself a few phrases of kindness. Even if these phrases feel a little far away right now. Be soft. Say to yourself mindfully, May I be steady enough for this moment. May I be kind enough. For me. To myself. May I be safe enough. Just now. Just now. Let these phrases spread. Spread like melted, Spread like melting butter, Or ice melting, Spreading, Reaching, Or like sunshine shining. Let these phrases spread across a few breaths. May I be steady enough for this moment. May I be kind enough to myself. May I be safe enough just now. May I be steady enough for this moment as it is. May I be kind enough to myself. May I be safe enough, Just now. You don't have to feel steady or kind or safe for these to be true wishes, True intentions. There is hope. There is hope with each breath. Feel that hope. It is there. It is. It is there. Here you are simply turning towards yourself with a little less harshness. A little more softness. Breathe, Relax your body. Whole body. Fingers, Toes, Elbows, Knees, Arms, Torso. Now we will bring in a softer kind of acceptance. Acceptance. Not approval. Just recognition. Acknowledging. As you breathe in. As you breathe in, Say to yourself. . . This is my life right now. Yes, This is my life right now. This is my life right now. This is my life. Right now. Breathe in. Mindfully Say. This is my life. My life right now. As you breathe out, Say… I can take one small step. Towards what matters. One, One small step. Just one. Just one step. Inhale, This is my life, Right now. I can take one small step towards. What matters? You don't have to know what that step is. You don't. You don't have to do anything. You don't have to do anything about it right now, In this moment, Or today, Or tonight. You are just reminding yourself that somewhere, Somewhere inside you, There is still a thread that cares. A breath that wants, A heartbeat that is, That experiences this blessed moment. There is always the sunshine. There is always the moonlight. It will be okay. It will be okay. And if you choose to do so, You can use a different phrase. Or choose a different phrase. It's up to you. You can simply breathe in and say to yourself, Here I am. Here. I am. Breathe out. And say, Still here. Still here. Still here. Here I am. Still here. Here, Here I am, Still here. Work these thoughts, These words, Into your breath. You're if your mind wanders. If your mind wanders anywhere. Into worry, Into thought, Planning, Memories. Reflections. That is completely okay. There is no right way to practice. You can follow these phrases or select your own. Use whatever phrase feels kind. Here I am, Still here. Here I am, Still here. This is hard, And I am still here. May I be steady enough. May I be kind enough. May I be safe enough. Just now, Just now. This is my life right now. I can take one small step towards what matters. My friend. My friend. You do not have to impress anyone here. You do not need to perform. You don't have to put a mask on. You don't. You don't have to impress anyone. You don't have to meditate in a particular way. You're allowed to be anything. Anything at all. All of you. It is allowed. Breathe, Here I am. Breathe, Still here. Here I am, Still here. Nothing to prove. Nothing to earn. Nothing to prove. Nothing to earn. Just a breath. Just a breath? After a breath. After a breath. A moment after a moment. After. A moment. Even when life is too anything at all. To anything, You are still here. You are still here. And that matters. Here I am, Still here. Here I am, Still here. I am still here. Relax your body. Feel kindness. What does kindness feel like? Relax, Release. Arms, Legs. Knees, Elbows. Showers. Feel comfort in repetition. Allow repetition to be what it is. Like waves in the ocean. Relentless. Rhythmic. Repeating. Repeating There is comfort in repetition. Small steps taking small steps. That is you. Showing up as you are. It doesn't matter what others think. It doesn't. It truly doesn't. Edit your mind. Allow your thoughts to be precious Don't waste beautiful thoughts on the good opinion of others. Others see life through the lens of their experience. The lens is not yours. It is okay Relax. Relax, Release the body your body as it is. Right now. Arrive. Softly. Softly. Shoulders, Elbows, Wrists. Hips, Knees, Hands. Ribcage, Neck, Joah. Temples cheeks. Eyes. Face. There is. Hope. Soften your body, Soften your body at your pace. Notice the surface beneath you, Whatever that surface is, Notice. Notice. What is supporting you right now and what parts of your body are being supported. Notice. Relax, Release your body. Sometimes your body may relax fairly promptly, Fairly quickly. Other times, No, Not so. That's okay. That's okay. Perhaps you'd like to say to your body right now, Relax in a way that suits you in this moment. It's all okay with me. Relax, Release your body. Your breath, Your breathing. Do whatever it's doing. It's okay. No need to deepen your breath or slow your breath down yet. Just notice, Read the breath as if you are reading a book. You read the characters, You read the storyline, But you're not in the book. Read your breath. The breath, It comes in, And the breath, It goes out. And that's fine. Breathe in and out, No expectation. No performance. Remember the metaphor of reading the book. You might like to imagine that you're placing your hand upon your heart, Or you may like to actually place your hand upon your heart. A small gesture that says, I'm here with you. Say it, If you choose to say it, Mindfully to yourself. I'm here with you. I am here with you. And safe. You're not even waiting. For the next. Words. The breath is enough as it is. As it is. Breathe, Release the body. Allowing your body to release as it releases. No performance, No expectation. No wanting to get it right. It doesn't matter. You are not trying to fix anything. There is nothing to fix here. You are just staying. Being here. Letting time pass. Breathing, Relax your body, Notice your body, Read the breath. Raid the body. Arms, Legs, Belly, Back. Read the breath. Notice the body. Just exist. Chest. Exist. As you are. There is beauty. In imperfection. You are imperfectly beautiful. As you breathe in, Quietly say to yourself, Here I am. Yeah, I am. Here I am. As you breathe out. Quietly say, I'm still here. I'm still here. Let time pass. Inhale. Here I am. Exile. Still here. You don't have to feel calm. You don't have to feel grateful. You don't have to forgive. You are just acknowledging a small, Simple truth. You are still here. You are still here. I am still here. Now, On your next in-breath, Choose, If it suits you, To name what is real. What is real in your life? You might say something like, On your next in-breath, This is hard. This is hard. And on your out-breath say, And I'm still here. This is hard and I am still here. This is hard and I am still here. Choose the words which resonate with you. Your words. Your words. Relax, Release your body. You are not being dramatic. You are not over-emotional or over-sensitive. You are not minimizing your experience either. You're just telling your truth and there is a time to do so. And you are still here. With this truth. Relax, Release your body. Relax. Relax, Release your whole body head to toe. Shoulders to fingertips, Hips to toes. Relax, Release Allow time to pass. These are your healing moments. When we take time to heal and simply be. We open ourselves up to hope and strength. True strength. Gently offer yourself a few phrases of kindness. Even if these phrases feel a little far away right now. Be soft. Say to yourself mindfully, May I be steady enough for this moment. May I be kind enough for me. To myself. May I be safe enough Just now. Just now. Let these phrases spread. Spread like melted, Spread like melting butter, Or ice melting, Spreading, Reaching, Or like sunshine shining. Let these phrases spread across a few breaths. May I be steady enough for this moment. May I be kind enough to myself. May I be safe enough just now. May I be steady enough for this moment as it is. May I be kind enough to myself. May I be safe enough. Just now. You don't have to feel steady or kind or safe for these to be true wishes, True intentions. There is hope. There is hope with each breath. Feel that hope. It is there. It is. It is there. Here you are simply turning towards yourself with a little less harshness. A little more softness. Breathe, Relax your body. Whole body. Fingers, Toes, Elbows, Knees, Arms, Torso. Now we will bring in a softer kind of acceptance. Acceptance. Not approval. Just recognition. Acknowledging. As you breathe in. As you breathe in, Say to yourself. . . This is my life right now. Yes, This is my life right now. This is my life right now. This is my life. Right now. Breathe in. Mindfully Say. This is my life. My life right now. As you breathe out, Say. . . I can take one small step. Towards what matters. One, One small step. Just one. Just once. Inhale, This is my life right now. I can take one small step towards. What matters? You don't have to know what that step is. You don't. You don't have to do anything. You don't have to do anything about it right now, In this moment, Or today, Or tonight. You are just reminding yourself that somewhere, Somewhere inside you, There is still a thread that cares. A breath that wants, A heartbeat that is, That experiences this blessed moment. There is always the sunshine. There is always the moonlight. It will be okay. It will be okay. And if you choose to do so, You can use a different phrase. Or choose a different phrase. It's up to you. You can simply breathe in and say to yourself, Here I am. I am. Breathe out. And say, Still here. Still here. Still here. Here I am. Still here. Here, Here I am, Still here. Work these thoughts, These words, Into your breath. You are. If your mind wanders. If your mind wanders anywhere. Into worry, Into thought, Planning, Memories. Reflections. That is completely okay. There is no right way to practice. You can follow these phrases or select your own. Use whatever phrase feels kind. Here I am, Still here. Here I am, Still here. This is hard, And I am still here. May I be steady enough. May I be kind enough. May I be safe enough. Just now, Just now. This is my life right now. I can take one small step towards what matters. My friend. My friend. You do not have to impress anyone here. You do not need to perform. You don't have to put a mask on. You don't. You don't have to impress anyone. You don't have to meditate in a particular way. You're allowed to be anything. Anything at all. All of you. It is allowed. Breathe, Here I am. Breathe, Still here. Here I am, Still here. Nothing to prove. Nothing to earn. Nothing to prove. Nothing to earn. Just a breath. Just a breath. After a breath. After a breath. A moment after a moment. After. A moment. Even when life is too anything at all. To anything, You are still here. You are still here. And that matters. Here I am, Still here. Here I am, Still here. I am still here. Relax your body. Feel kindness. What does kindness feel like? Relax, Release. Arms, Legs. Knees, Elbows Shouders. Feel comfort in repetition. Allow repetition to be what it is. Like waves in the ocean. Relentless, Rhythmic. Repeating. Repeating. There is comfort in repetition. Small steps taking small steps. That is you. Showing up as you are. It doesn't matter what others think. It doesn't. It truly doesn't. Edit your mind. Allow your thoughts to be precious. Don't waste beautiful thoughts on the good opinion of others. Others see life through the lens of their experience. The lens is not yours. It is okay. Relax. And relax, Release the body your body as it is. Right now. Arrive. Softly. Softly. Shoulders, Elbows, Wrists. Hips, Knees, Hands. Ribcage, Neck, Joah. Temples cheeks. Eyes. Face. There is. Hope. Still here. Soften your body, Soften your body at your pace. Notice the surface beneath you, Whatever that surface is, Notice. Notice. What is supporting you right now and what parts of your body are being supported. Notice. Relax, Release your body. Sometimes your body may relax fairly promptly, Fairly quickly. Other times, No, Not so. That's okay. That's okay. Perhaps you'd like to say to your body right now, Relax in a way that suits you in this moment. It's all okay with me. Relax, Release your body. Your breath, Your breathing. Do whatever it's doing. It's okay. No need to deepen your breath or slow your breath down yet. Just notice, Read the breath as if you are reading a book. You read the characters, You read the storyline, But you're not in the book. Read your breath. The breath, It comes in, And the breath, It goes out. And that's fine. Breathe in and out, No expectation. No performance. Remember the metaphor of reading the book. You might like to imagine that you're placing your hand upon your heart or you may like to actually place your hand upon your heart. A small gesture that says, I'm here with you. Say it, If you choose to say it, Mindfully to yourself. I'm here with you. I am here with you. And safe. You're not even waiting. For the next. Words. The breath is enough as it is. As it is. Breathe, Release the body. Allowing your body to release as it releases. No performance. No expectation. No wanting to get it right. It doesn't matter. You are not trying to fix anything. There is nothing to fix here. You are just staying. Being here. Letting time pass. Breathing, Relax your body, Notice your body, Read the breath. Raid the body. Arms, Legs, Belly, Back. Read the breath Notice the body. Just exist. Chest. Exist. As you are. There is beauty. In imperfection. You are imperfectly beautiful. Like a cockatoo As you breathe in, Quietly say to yourself, Here I am. Yeah, I am. Here I am. As you breathe out. Quietly say, I'm still here. I'm still here. Let time pass. Inhale. Here I am. Exhale. Still here. You don't have to feel calm. You don't have to feel grateful. You don't have to forgive. You are just acknowledging a small, Simple truth. You are still here. You are still here. I am still here. Now, On your next in-breath, Choose, If it suits you, To name what is real. What is real in your life? You might say something like, On your next in-breath, This is hard. This is hard. And on your out-breath say, And I'm still here. This is hard and I am still here. This is hard, And I am still here. Choose the words which resonate with you. Your words. Your words. Relax, Release your body. You are not being traumatic. You are not over-emotional or over-sensitive. You are not minimizing your experience either. You're just telling your truth and there is a time to do so. And you are still here. With this truth. Relax, Release your body. Relax. Relax, Release your whole body, Head to toe. Shoulders to fingertips, Hips to toes. Relax, Release Allow time to pass. These are your healing moments. When we take time to heal and simply be. We open ourselves up to hope and strength. True strength. Gently offer yourself a few phrases of kindness. Even if these phrases feel a little far away right now. Be soft. Say to yourself mindfully, May I be steady enough for this moment. May I be kind enough. For me. To myself. May I be safe enough. Just now. Just now. Let these phrases spread. Spread like melted, Spread like melting butter, Or ice melting, Spreading, Reaching, Or like sunshine shining. Let these phrases spread across a few breaths. May I be steady enough for this moment. May I be kind enough to myself. May I be safe enough just now. May I be steady enough for this moment as it is. May I be kind enough to myself. May I be safe enough just now? You don't have to feel steady or kind or safe for these to be true wishes, True intentions. There is hope. There is hope with each breath. Feel that hope. It is there. It is. It is there. Here you are simply turning towards yourself with a little less harshness. A little more softness. Breathe, Relax your body. Whole body. Fingers, Toes, Elbows, Knees, Arms, Torso. Now we will bring in a softer kind of acceptance. Acceptance. Not approval. Just recognition. Acknowledging. As you breathe in. As you breathe in, Say to yourself. . . This is my life right now. Yes, This is my life right now. This is my life right now. This is my life right now. Breathe in. Mindfully Say. This is my life. My life right now. As you breathe out, Say. . . I can take one small step. Towards what matters. One, One small step. Just one step. Inhale, This is my life, Right now. I can take one small step towards. What matters? You don't have to know what that step is. You don't. You don't have to do anything. You don't have to do anything about it right now. In this moment, Or today, Or tonight. You are just reminding yourself that somewhere, Somewhere inside you, There is still a thread that cares. A breath that wants, A heartbeat that is, That experiences this blessed moment. There is always the sunshine. There is always the moonlight. It will be okay. It will be okay. And if you choose to do so, You can use a different phrase. Or choose a different phrase. It's up to you. You can simply breathe in and say to yourself, Here I am. I am. Breathe out. And say, Still here. Still here. We're still here. Here I am. Still here. Here, Here I am, Still here. Work these thoughts, These words, Into your breath. Your if your mind wanders. If your mind wanders anywhere. Into worry, Into thought, Planning, Memories. Reflections. That is completely okay. There is no right way to practice. You can follow these phrases or select your own. Use whatever phrase feels kind. Here I am, Still here. Here I am, Still here. This is hard and I am still here. May I be steady enough. May I be kind enough. May I be safe enough. Just now, Just now. This is my life right now. I can take one small step towards what matters. My friend. My friend. You do not have to impress anyone here. You do not need to perform. You don't have to put a mask on. You don't. You don't have to impress anyone. You don't have to meditate in a particular way. You're allowed to be anything. Anything at all. All of you. It is allowed. Breathe, Here I am. Breathe, Still here. Here I am, Still here. Nothing to prove. Nothing to earn. Nothing to prove. Nothing to earn. Just a breath. Just a breath? After a breath. After a breath. A moment after a moment. After. A moment. Even when life is too anything at all. To anything, You are still here. You are still here. And that matters. Here I am, Still here. Here I am, Still here. Still here. Relax your body. Feel kindness. What does kindness feel like? Relax, Release. Arms, Legs. Knees, Elbows Showers. Feel comfort in repetition. Allow repetition to be what it is. Like waves in the ocean, Relentless, Rhythmic. Repeating. Repeating. . . There is comfort in repetition. Small steps taking small steps. That is you. Showing up as you are. It doesn't matter what others think. It doesn't. It truly doesn't. Edit your mind. Allow your thoughts to be precious. Don't waste beautiful thoughts on the good opinion of others. Others see life through the lens of their experience. The lens is not yours. It is okay. Relax. Relax, Release the body. Your body as it is. Right now. Arrive. Softly. Softly. Shoulders, Elbows, Wrists. Hips, Knees, Hands. Rib cage, Neck, Joah. Temples cheeks. Eyes. Face. There is. Still. Soften your body, Soften your body at your pace. Notice the surface beneath you, Whatever that surface is, Notice. Notice. What is supporting you right now and what parts of your body are being supported. Notice. Relax, Release your body. Sometimes your body may relax fairly promptly, Fairly quickly. Other times, No, Not so. That's okay. That's okay. Perhaps you'd like to say to your body right now, Relax in a way that suits you in this moment. It's all okay with me. Relax, Release your body. Your breath, Your breathing. Do whatever it's doing. It's okay. No need to deepen your breath or slow your breath down yet. Just notice, Read the breath as if you are reading a book. You read the characters, You read the storyline, But you're not in the book. Read your breath. The breath, It comes in, And the breath, It goes out. And that's fine. Breathe in and out, No expectation. No performance. Remember the metaphor of reading the book. You might like to imagine that you're placing your hand upon your heart or you may like to actually place your hand upon your heart. A small gesture that says, I'm here with you. Say it, If you choose to say it, Mindfully to yourself. I'm here with you. I am here with you. And safe. You're not even waiting. For the next. Words. The breath is enough as it is. As it is. Breathe, Release the body. Allowing your body to release as it releases. No performance. No expectation. No wanting to get it right. It doesn't matter. You are not trying to fix anything. There is nothing to fix here. You are just staying. Being here. Letting time pass. Breathing, Relax your body, Notice your body, Read the breath. Raid the body. Arms, Legs, Belly, Back. Read the breath Notice the body. Just exist. Just. Exist. As you are. There is beauty. In imperfection. You are imperfectly beautiful. Cockatoo. As you breathe in, Quietly say to yourself, Here I am. Yeah, I am. Here I am. As you breathe out. Quietly say. I'm still here. I'm still here. Let time pass. Inhale. Here I am. Exile. Still here. You don't have to feel calm. You don't have to feel grateful. You don't have to forgive. You are just acknowledging a small, Simple truth. You are still here. You are still here. I am still here. Now, On your next in-breath, Choose, If it suits you, To name what is real. What is real in your life? You might say something like, On your next in-breath, This is hard. This is hard. And on your out-breath say, And I'm still here. This is hard and I am still here. This is hard and I am still here. Choose the words which resonate with you. Your words. Your words. Relax, Release your body. You are not being traumatic. You are not over-emotional or over-sensitive. You are not minimizing your experience either. You're just telling your truth and there is a time to do so. And you are still here. With this truth. Relax, Release your body. Relax. Relax, Release your whole body head to toe. Shoulders to fingertips, Hips to toes. Relax, Release Allow time to pass. These are your healing moments. When we take time to heal and simply be. We open ourselves up to hope and strength. True strength. Gently offer yourself a few phrases of kindness. Even if these phrases feel a little far away right now. Be soft. Say to yourself mindfully, May I be steady enough for this moment. May I be kind enough for me. To myself. May I be safe enough. Just now. Just now. Let these phrases spread. Spread like melted, Spread like melting butter, Or ice melting, Spreading, Reaching, Or like sunshine shining. Let these phrases spread across a few breaths. May I be steady enough for this moment. May I be kind enough to myself. May I be safe enough just now? May I be steady enough for this moment as it is. May I be kind enough to myself. May I be safe enough just now You don't have to feel steady or kind or safe for these to be true wishes, True intentions. There is hope. There is hope with each breath. Feel that hope. It is there. It is. It is there. Here you are simply turning towards yourself with a little less harshness. A little more softness. Breathe, Relax your body. Whole body. Fingers, Toes, Elbows, Knees, Arms, Torso. Now we will bring in a softer kind of acceptance. Acceptance. Not approval. Just recognition. Acknowledging. As you breathe in. As you breathe in, Say to yourself. . . This is my life right now. Yes, This is my life right now. This is my life right now. Is my life right now. Breathe in. Mindfully Say. This is my life. My life right now. As you breathe out, Say. . . I can take one small step. Towards what matters. One, One small step. Just one. Just one. Inhale, This is my life right now. I can take one small step towards. What matters? You don't have to know what that step is. You don't. You don't have to do anything. You don't have to do anything about it right now. In this moment, Or today, Or tonight. You are just reminding yourself that somewhere, Somewhere inside you, There is still a thread that cares. A breath that wants, A heartbeat that is, That experiences this blessed moment. There is always the sunshine. There is always the moonlight. It will be okay. It will be okay. And if you choose to do so, You can use a different phrase. Or choose a different phrase. It's up to you. You can simply breathe in and say to yourself, Here I am. I am. Breathe out. And say, Still here. Still here. Still here. Here I am. Still here. Here, Here I am, Still here. Work these thoughts, These words, Into your breath. You're if your mind wanders. If your mind wanders anywhere. Into worry, Into thought, Planning, Memories. Reflections. That is completely open. There is no right way to practice. You can follow these phrases or select your own. Use whatever phrase feels kind. Here I am, Still here. Here I am, Still here. This is hard and I am still here. May I be steady enough? May I be kind enough? May I be safe enough? Just now, Just now. This is my life right now. I can take one small step towards what matters. My friend. My friend. You do not have to impress anyone here. You do not need to perform. You don't have to put a mask on. You don't. You don't have to impress anyone. You don't have to meditate in a particular way. You're allowed to be anything. Anything at all. All of you. It is allowed. Breathe, Here I am. Breathe, Still here. Here I am, Still here. Nothing to prove. Nothing to earn. Nothing to prove. Nothing to earn. Just a breath. Just a breath. After a breath. After a breath. A moment after a moment. After. A moment. Even when life is too anything at all. To anything, You are still here. You are still here. And that matters. Here I am, Still here. Here I am, Still here. Relax your body. Feel kindness. What does kindness feel like? Relax, Release. Arms, Legs. Knees, Elbows. Show it is. Feel comfort in repetition. Allow repetition to be what it is. Like waves in the ocean, Relentless, Rhythmic. Repeating. Repeating. There is comfort in repetition. Small steps taking small steps. That is you. Showing up as you are It doesn't matter what others think. It doesn't. It truly doesn't. Edit your mind. Allow your thoughts to be precious. Don't waste beautiful thoughts on the good opinion of others. Others see life through the lens of their experience. The lens is not yours. It is okay. Relax. Relax, Release the body your body as it is. Right now. Arrive. Softly. Softly. Shoulders, Elbows, Wrists. Hips, Knees, Hands. Ribcage. Neck. Joah. Temples cheeks. Eyes. Face. There is. Soften your body, Soften your body at your pace. Notice the surface beneath you, Whatever that surface is, Notice. Notice. What is supporting you right now and what parts of your body are being supported. Notice. Relax, Release your body. Sometimes your body may relax fairly promptly, Fairly quickly. Other times, No, Not so. That's okay. That's okay. Perhaps you'd like to say to your body right now, Relax in a way that suits you in this moment. It's all okay with me. Relax, Release your body. Your breath, Your breathing, Do whatever it's doing. It's okay. No need to deepen your breath or slow your breath down yet. Just notice, Read the breath as if you are reading a book. You read the characters, You read the storyline, But you're not in the book. Read your breath. The breath, It comes in, And the breath, It goes out. And that's fine. Breathe in and out, No expectation. No performance. Remember the metaphor of reading the book. You might like to imagine that you're placing your hand upon your heart, Or you may like to actually place your hand upon your heart. A small gesture that says, I'm here with you. Say it, If you choose to say it, Mindfully to yourself. I'm here with you. I am here with you. And safe. You're not even waiting. For the next. Words. The breath is enough as it is. As it is. Breathe, Release the body. Allowing your body to release as it releases. No performance. No expectation. No wanting to get it right. It doesn't matter. You are not trying to fix anything. There is nothing to fix here. You are just staying. Being here. Letting time pass. Breathing, Relax your body, Notice your body, Read the breath. Raid the body. Arms, Legs, Belly, Back. Read the breath. . . Notice the body. Just exist. Chest. Exist. As you are. There is beauty. In imperfection. You are imperfectly beautiful. As you breathe in, Quietly say to yourself, Here I am. Yeah, I am. Here I am. As you breathe out. Quietly say, I'm still here. I'm still here. Let time pass. Inhale, Here I am. Exile. Still here. You don't have to feel calm. You don't have to feel grateful. You don't have to forgive. You are just acknowledging a small, Simple truth. You are still here. You are still here. I am still here. Now, On your next in-breath, Choose, If it suits you, To name what is real. What is real in your life? You might say something like, On your next in-breath, This is hard. This is hard. And on your out-breath say, And I'm still here. This is hard and I am still here. This is hard, And I am still here. Choose the words which resonate with you. Your words. Your words. Relax, Release your body. You are not being traumatic. You are not over-emotional or over-sensitive. You are not minimizing your experience either. You're just telling your truth and there is a time to do so. And you are still here. With this truth. Relax, Release your body. Relax. Relax, Release your whole body, Head to toe. Shoulders to fingertips, Hips to toes. Relax, Release Allow time to pass. These are your healing moments. When we take time to heal and simply be. We open ourselves up to hope and strength. True strength. Gently offer yourself a few phrases of kindness. Even if these phrases feel a little far away right now. Be soft. Say to yourself mindfully, May I be steady enough for this moment. May I be kind enough. For me. To myself. May I be safe enough. Just now. Just now. Let these phrases spread. Spread like melted, Spread like melting butter, Or ice melting, Spreading, Reaching, Or like sunshine shining. Let these phrases spread across a few breaths. May I be steady enough for this moment. May I be kind enough to myself. May I be safe enough just now. May I be steady enough for this moment as it is. May I be kind enough to myself. May I be safe enough. Just now. You don't have to feel steady. All kind. Or safe, For these to be true wishes, True intentions. There is hope. There is hope with each breath. Feel that heart. It is there. It is. It is there. Here you are simply turning towards yourself with a little less harshness. A little more softness. Breathe, Relax your body. Whole body. Fingers, Toes, Elbows, Knees, Arms, Torso. Now we will bring in a softer kind of acceptance. Acceptance. Not approval. Just recognition. Acknowledging. As you breathe in. As you breathe in, Say to yourself. . . This is my life right now. Yes, This is my life right now. This is my life right now. This is my life right now. Breathe in. Mindfully say, This is my life. My life, Right now. As you breathe out, Say. . . I can take one small step. Towards what matters. One, One small step. Just one. Inhale, This is my life, Right now. I can take one small step towards. What matters? You don't have to know what that step is. You don't. You don't have to do anything. You don't have to do anything about it right now. In this moment, Or today, Or tonight. You are just reminding yourself that somewhere, Somewhere inside you, There is still a thread that cares. A breath that wants, A heartbeat that is, That experiences this blessed moment. There is always the sunshine. There is always the moonlight. It will be okay. It will be okay. And if you choose to do so, You can use a different phrase. Or choose a different phrase. It's up to you. You can simply breathe in and say to yourself, Here I am. Here. I am. Breathe out. And say, Still here. Still here. Still here. Here I am. Still here. Here, Here I am, Still here. Work these thoughts, These words, Into your breath. You are. If your mind wanders. If your mind wanders anywhere. Into worry, Into thought, Planning, Memories. Reflections. That is completely us. There is no right way to practice. You can follow these phrases or select your own. Use whatever phrase feels kind. Here I am, Still here. Here I am, Still here. This is hard, And I am still here. May I be steady enough? May I be kind enough. May I be safe enough. Just now. Just now. This is my life right now. I can take one small step towards what matters. My friend. My friend. You do not have to impress anyone here. You do not need to perform. You don't have to put a mask on. You don't. You don't have to impress anyone. You don't have to meditate in a particular way. You're allowed to be anything. Anything at all. All of you. It is allowed. Breathe, Here I am. Breathe, Still here. Here I am, Still here. Nothing to prove. Nothing to earn. Nothing to prove. Nothing to earn. Just a breath. Just a breath… after a breath. After a breath. A moment after a moment. After. A moment. Even when life is too anything at all. To anything, You are still here. You are still here. And that matters. Here I am, Still here. Here I am, Still here. Relax your body feel kindness. What does kindness feel like? Relax, Release. Arms, Legs. Knees, Elbows Showers. Feel comfort in repetition. Allow repetition to be what it is. Like waves in the ocean. Relentless. Rhythmic. Repeating. Repeating There is comfort in repetition. Small steps taking small steps. That is you. Showing up as you are. It doesn't matter what others think. It doesn't. It truly doesn't. Edit your mind. Allow your thoughts to be precious. Don't waste beautiful thoughts on the good opinion of others. Others see life through the lens of their experience. The lens is not yours. It is okay. Relax. Your body as it is. Right now. Arrive. Softly. Softly. Shoulders, Elbows, Wrists. Hips, Knees, Hands. Ribcage, Neck, Joah. Temples cheeks. Eyes. Faith. There is. Hope. Still. Soften your body, Soften your body at your pace. Notice the surface beneath you, Whatever that surface is, Notice. Notice. What is supporting you right now and what parts of your body are being supported. Notice. Relax, Release your body. Sometimes your body may relax fairly promptly, Fairly quickly. Other times, No, Not so. That's okay. That's okay. Perhaps you'd like to say to your body right now, Relax in a way that suits you in this moment. It's all okay with me. Relax, Release your body. Your breath, Your breathing. Do whatever it's doing. It's okay. No need to deepen your breath or slow your breath down yet. Just notice, Read the breath as if you are reading a book. You read the characters, You read the storyline, But you're not in the book. Read your breath. The breath, It comes in, And the breath, It goes out. And that's fine. Breathe in and out, No expectation. No performance. Remember the metaphor of reading the book. You might like to imagine that you're placing your hand upon your heart, Or you may like to actually place your hand upon your heart. A small gesture that says, I'm here with you. Say it, If you choose to say it, Mindfully to yourself. I'm here with you. I am here with you. And safe. You're not even waiting. For the next. Words. The breath is enough as it is. As it is. Breathe, Release the body. Allowing your body to release as it releases. No performance, No expectation. No wanting to get it right. It doesn't matter. You are not trying to fix anything. There is nothing to fix here. You are just staying. Being here. Letting time pass. Breathing, Relax your body, Notice your body, Read the breath. Raid the body. Arms, Legs, Belly, Back. Read the breath Notice the body. Just exist. Chest. As you are. There is beauty. In imperfection. You are imperfectly beautiful. As you breathe in, Quietly say to yourself, Here I am. Yeah, I am. Here I am. As you breathe out. Quietly say. I'm still here. I'm still here. Let time pass. Inhale, Here I am. Exile, Still here. You don't have to feel calm. You don't have to feel grateful. You don't have to forgive. You are just acknowledging a small, Simple truth. You are still here. You are still here. I am still here. Now, On your next in-breath, Choose, If it suits you, To name what is real. What is real in your life? You might say something like, On your next in-breath, This is hard. This is hard. And on your out-breath say, And I'm still here. This is hard and I am still here. This is hard and I am still here. Choose the words which resonate with you. Your words. Your words. Relax, Release your body. You are not being traumatic. You are not over-emotional or over-sensitive. You are not minimizing your experience either. You're just telling your truth and there is a time to do so. And you are still here. With this truth. Relax, Release your body. Relax. Relax, Release your whole body, Head to toe. Shoulders to fingertips, Hips to toes. Relax, Release Allow time to pass. These are your healing moments. When we take time to heal and simply be. We open ourselves up to hope and strength. True strength. Gently offer yourself a few phrases of kindness. Even if these phrases feel a little far away right now. Be soft. Say to yourself mindfully, May I be steady enough for this moment. May I be kind enough. For me. To myself. May I be safe enough. Just now. Just now. Let these phrases spread. Spread like melted, Spread like melting butter, Or ice melting, Spreading, Reaching, Or like sunshine shining. Let these phrases spread across a few breaths. May I be steady enough for this moment. May I be kind enough to myself. May I be safe enough just now. May I be steady enough for this moment as it is. May I be kind enough to myself. May I be safe enough. Just now. You don't have to feel steady. Or kind, Or safe, For these to be true wishes, True intentions. There is hope. There is hope with each breath. Feel that hope. It is there. It is. It is there. Here you are simply turning towards yourself with a little less harshness. A little more softness. Breathe, Relax your body. Whole body. Fingers, Toes, Elbows, Knees, Arms, Torso. Now we will bring in a softer kind of acceptance. Acceptance. Not approval. Just recognition. Acknowledging. As you breathe in. As you breathe in, Say to yourself. . . This is my life right now. Yes, This is my life right now. This is my life right now. Is my life right now. Breathe in. Mindfully Say. This is my life. My life right now. As you breathe out, Say. . . I can take one small step. Towards what matters. One. One small step. Just one. Just one step. Inhale, This is my life, Right now. I can take one small step towards. What matters? You don't have to know what that step is. You don't. You don't have to do anything. You don't have to do anything about it right now, In this moment, Or today, Or tonight. You are just reminding yourself that somewhere, Somewhere inside you, There is still a thread that cares. A breath that wants, A heartbeat that is, That experiences this blessed moment. There is always the sunshine. There is always the moonlight. It will be okay. It will be okay. And if you choose to do so, You can use a different phrase. Or choose a different phrase. It's up to you. You can simply breathe in and say to yourself, Here I am. I am. Breathe out. And say, Still here. Still here. Still here. Here I am. Still here. Here, Here I am, Still here. Work these thoughts, These words, Into your breath. You're if your mind wanders. If your mind wanders anywhere. Into worry, Into thought, Planning, Memories. Reflections. That is completely okay. There is no right way to practice. You can follow these phrases or select your own. Use whatever phrase feels kind. Here I am, Still here. Here I am, Still here. This is hard, And I am still here. May I be steady enough. May I be kind enough. May I be safe enough. Just now, Just now. This is my life right now. I can take one small step towards what matters. My friend. My friend. You do not have to impress anyone here. You do not need to perform. You don't have to put a mask on. You don't. You don't have to impress anyone. You don't have to meditate in a particular way. You're allowed to be anything. Anything at all. All of you. It is allowed. Breathe, Here I am. Breathe, Still here. Here I am, Still here. Nothing to prove. Nothing to earn. Nothing to prove. Nothing to earn. Just a breath. Just a breath… after a breath. After a breath. A moment after a moment. After. A moment. Even when life is too anything at all. To anything, You are still here. You are still here. And that matters. Here I am, Still here. Here I am, Still here. Relax your body. Feel kindness. What does kindness feel like? Relax, Release. Arms, Legs. Knees, Elbows. Shower is. Feel comfort in repetition. Allow repetition to be what it is. Like waves in the ocean. Relentless. Rhythmic. Repeating. Repeating There is comfort in repetition. Small steps taking small steps. That is you. Showing up as you are. It doesn't matter what others think. It doesn't. It truly doesn't. Edit your mind. Allow your thoughts to be precious. Don't waste beautiful thoughts on the good opinion of others. Others see life through the lens of their experience. The lens is not yours. It is okay. Relax. Relax, Release the body. Your body as it is. Right now. Arrive. Softly. Softly. Shoulders, Elbows, Wrists. Hips, Knees, Hands. Ribcage, Neck, Joah. Temples cheeks. Eyes. Face. There is. Soften your body, Soften your body at your pace. Notice the surface beneath you, Whatever that surface is, Notice. Notice. What is supporting you right now and what parts of your body are being supported. Notice. Relax, Release your body. Sometimes your body may relax fairly promptly, Fairly quickly. Other times, No, Not so. That's okay. That's okay. Perhaps you'd like to say to your body right now, Relax in a way that suits you in this moment. It's all okay with me. Relax, Release your body. Your breath, Your breathing, Do whatever it's doing. It's okay. No need to deepen your breath or slow your breath down yet. Just notice, Read the breath as if you are reading a book. You read the characters, You read the storyline, But you're not in the book. Read your breath. The breath, It comes in, And the breath, It goes out. And that's fine. Breathe in and out, No expectation. No performance. Remember the metaphor of reading the book. You might like to imagine that you're placing your hand upon your heart or you may like to actually place your hand upon your heart. A small gesture that says, I'm here with you. Say it, If you choose to say it, Mindfully to yourself. I'm here with you. I am here with you. And safe. You're not even waiting. For the next. Words. The breath is enough as it is. As it is. Breathe, Release the body. Allowing your body to release as it releases. No performance. No expectation. No wanting to get it right. It doesn't matter. You are not trying to fix anything. There is nothing to fix here. You are just staying. Being here. Letting time pass. Breathing, Relax your body, Notice your body, Read the breath. Raid the body. Arms, Legs, Belly, Back. Read the breath. Notice the body. Just exist. Chest. Exist. As you are. There is beauty. In imperfection. You are imperfectly beautiful. As you breathe in, Quietly say to yourself, Here I am. Yeah, I am. Here I am. As you breathe out. Quietly say. I'm still here. I'm still here. Let time pass. Inhale. Here I am. Exile. Still here. You don't have to feel calm. You don't have to feel grateful. You don't have to forgive. You are just acknowledging a small, Simple truth. You are still here. You are still here. I am still here. Now, On your next in-breath, Choose, If it suits you, To name what is real. What is real in your life? You might say something like, On your next in-breath, This is hard. This is hard. And on your out-breath say, And I'm still here. This is hard and I am still here. This is hard, And I am still here. Choose the words which resonate with you. Your words. Your words. Relax, Release your body. You are not being traumatic. You are not over-emotional or over-sensitive. You are not minimizing your experience either. You're just telling your truth and there is a time to do so. And you are still here. With this truth. Relax, Release your body. Relax. Relax, Release your whole body head to toe. Shoulders to fingertips, Hips to toes. Relax, Release Allow time to pass. These are your healing moments. When we take time to heal and simply be. We open ourselves up to hope and strength. True strength. Gently offer yourself a few phrases of kindness. Even if these phrases feel a little far away right now. Be soft. Say to yourself mindfully, May I be steady enough for this moment. May I be kind enough for me. To myself. May I be safe enough. Just now. Just now. Let these phrases spread. Spread like melted, Spread like melting butter, Or ice melting, Spreading, Reaching, Or like sunshine shining. Let these phrases spread across a few breaths. May I be steady enough for this moment. May I be kind enough to myself. May I be safe enough just now. May I be steady enough for this moment as it is. May I be kind enough to myself. May I be safe enough just now? You don't have to feel steady or kind or safe for these to be true wishes, True intentions. There is hope. There is hope with each breath. Feel that hope. It is there. It is. It is there. Here you are simply turning towards yourself with a little less harshness. A little more softness. Breathe, Relax your body. Whole body. Fingers, Toes, Elbows, Knees, Arms, Torso. Now we will bring in a softer kind of acceptance. Acceptance. Not approval. Just recognition. Acknowledging. As you breathe in. As you breathe in, Say to yourself. . . This is my life right now. Yes, This is my life right now. This is my life right now. This is my life right now. Breathe in. Mindfully Say. This is my life. My life, Right now. As you breathe out, Say. . . I can take one small step. Towards what matters. One, One small step. Just one step. Inhale, This is my life, Right now. I can take one small step towards. What matters? You don't have to know what that step is. You don't. You don't have to do anything. You don't have to do anything about it right now. In this moment, Or today, Or tonight. You are just reminding yourself that somewhere, Somewhere inside you, There is still a thread that cares. A breath that wants, A heartbeat that is, That experiences this blessed moment. There is always the sunshine. There is always the moonlight. It will be okay. It will be okay. And if you choose to do so, You can use a different phrase. Or choose a different phrase. It's up to you. You can simply breathe in and say to yourself, Here I am. Here. I am. Breathe out. And say, Still here. Still here. Still here. Here I am. Still here. Here, Here I am, Still here. Work these thoughts, These words, Into your breath. You're if your mind wanders. If your mind wanders anywhere. Into worry, Into thought, Planning, Memories. Reflections. That is completely okay. There is no right way to practice. You can follow these phrases or select your own. Use whatever phrase feels kind. Here I am, Still here. Here I am, Still here. This is hard and I am still here. May I be steady enough. May I be kind enough, May I be safe enough, Just now, Just now. This is my life right now. I can take one small step towards what matters. My friend. My friend. You do not have to impress anyone here. You do not need to perform. You don't have to put a mask on. You don't. You don't have to impress anyone. You don't have to meditate in a particular way. You're allowed to be anything. Anything at all. All of you. It is allowed. Breathe, Here I am. Breathe, Still here. Here I am, Still here. Nothing to prove. Nothing to earn. Nothing to prove. Nothing to earn. Just a breath. Just a breath. After a breath. After a breath. A moment after a moment. After. A moment. Even when life is too anything at all. To anything, You are still here. You are still here. And that matters. Here I am, Still here. Here I am, Still here. I am still here. Relax your body feel kindness. What does kindness feel like? Relax, Release. Arms, Legs. Knees, Elbows. Shaures. Feel comfort in repetition. Allow repetition to be what it is. Black waves in the ocean. Relentless, Rhythmic. Repeating. Repeating. . . There is comfort in repetition. Small steps taking small steps. That is you. Showing up as you are. It doesn't matter what others think. It doesn't. It truly doesn't. Edit your mind. Allow your thoughts to be precious. Don't waste beautiful thoughts on the good opinion of others. Others see life through the lens of their experience. The lens is not yours. It is okay. Relax. Relax, Release the body. Your body as it is. Right now. Arrive. Softly. Softly. Shoulders, Elbows, Wrists. Hips, Knees, Hands. Ribcage, Neck, Joah. Temples cheeks. Eyes. Face. There is.