As you begin to settle in,
Invite to your mind that healing is not about erasing what happened,
It's actually about expanding your capacity to hold your whole story with compassion.
Begin to notice your breath,
Not to change it,
Simply to witness it,
Bringing awareness to your being.
Your breath has been with you through everything,
Through fear,
Through numbness,
Through survival.
It continues even when you forget about it,
Just as your healing continues even when you cannot feel it happening.
If you feel comfortable,
Let your breath deepen slightly.
Imagine each inhale creating just a little more room inside you.
Room for whatever needs to be felt.
Each exhale releasing just a fraction of what you've been holding.
You're not here in this moment to let go of everything.
You get to choose.
You may notice areas of tension,
Pain or numbness.
These are not problems to solve,
They're messengers.
See if you can be curious about them.
What might they be protecting?
What are they holding onto for you?
Imagine your breath as a gentle wave,
Washing around these sensations,
Not trying to wash them away,
But simply brushing up against them,
Saying,
I see you,
Thank you for protecting me,
I'll invite you to soften just a little if you're ready.
Now,
Bring to mind a moment,
However small,
When you felt ok.
Maybe it was the warmth of sunlight kissing your skin,
The taste of something truly good.
That first sip of your morning coffee,
A moment of gentle laughter.
It does not have to be profound or perfect.
Let this feeling live in your body for a moment.
Where do you feel it?
What does ok feel like in your chest,
Your shoulders,
Your belly?
This is your body remembering that safety is possible.
As thoughts arise,
And they will,
You do not need to push them away or follow them.
Imagine them as leaves floating down a stream.
You are sitting on the bank,
Watching.
Some leaves may be dark and heavy,
Some may be light and float with such ease,
Gently touching the surface of the water.
All leaves are welcome to float by.
Take a moment to appreciate yourself for showing up to this practice.
Healing happens in these small moments of presence.
These tiny choices to turn toward yourself with kindness rather than far away.
And when you're ready,
Begin to deepen your breath.
Wiggle your fingers and toes just a little.
Feel your body,
Aware to the present space.
Place one hand on your heart for a moment to offer yourself a simple phrase.
May I be safe.
May I be at peace.
May I trust my own healing.
Carry with you the knowing that you can return to this space whenever you need it.
That your breath is always here.
That these gentle moments of quiet healing are always available.
And that you are always worthy of your own compassion.
Now take your time transitioning back into your day.
While it may seem small and insignificant,
You have done truly important work here.
And with a gentle breath in,
Open your eyes and sit with the music just a little longer.
