Find a position that feels comfortable for you.
You can sit or lie down.
If you're sitting,
Allow your spine to rise naturally.
Let yourself be a pride.
But not stiff.
Rest your hands wherever they feel comfortable.
And when you are ready,
Take a slow,
Deep breath in through your nose.
And gently breathe out through your mouth.
As you exhale,
Let your shoulders soften.
You don't need to change your breathing now.
You don't need to make your mind quiet.
Notice the weight of your body.
Being held by the chair.
The floor.
Or the bad beneath you.
Notice the sensations.
That are already here.
Perhaps there is warmth.
Perhaps there is tension.
Perhaps there is tiredness.
You don't have to fix any of it.
Just notice.
Now become aware of the sounds around you.
Maybe there are sounds nearby.
Maybe there are sounds in the distance.
Let them come and go.
Without identifying them.
Or pushing them away.
And then gently bring your attention inward.
Notice your chest.
Notice the rhythm of your breathing.
And for a moment.
.
.
Remember.
There is a heart here.
A heart that has carried you through difficult days.
A heart that has experienced joy.
Disappointment.
Longing,
Excitement.
Loss.
A heart that is kept going.
Now if it feels comfortable.
Imagine yourself.
Sitting or standing in front of you.
See yourself as you are today.
Or if it feels more natural,
Imagine yourself at a younger age.
Perhaps at a time when you needed more tenderness than you knew how to ask for.
Look at this version of you with softness.
There is nothing to judge.
Nothing to improve.
Just someone who has been doing their best.
With what they have known.
And silently begin to offer yourself these wishes.
First,
May I be happy.
Don't force yourself to feel happy.
Instead,
Remember a moment.
Even a very small one.
When you felt genuine happiness.
Perhaps it was laughter.
A familiar voice.
Sunlight on your face.
Quiet morning.
Let yourself reconnect with the feeling.
And gently repeat.
May I be happy.
The second one.
May I be saved.
Bring to mind a moment.
When you felt protected.
Held.
Are completely at ease.
It doesn't matter where you are.
Or who was with you.
Connect with the feeling of safety.
And repeat.
May I be safe.
Now offer yourselves another wish.
May I be healthy.
Not as a demand.
Not a something your body has to prove.
Simply as a loving intention.
May my body be supported.
May my mind be well.
May I have the energy.
And strength.
To live my life fully.
May I be healthy.
And let's add a bonus wish to this.
May I live with ease.
Ease doesn't mean a life without difficulty.
It means meeting life without constantly fighting yourself.
It means allowing yourself to breathe.
Rest.
To receive.
To soften where you can.
May I live with ease.
Now let all four phrases become quiet.
You don't need to repeat them anymore.
Simply notice what remains.
Perhaps you feel warmed.
Perhaps tenderness.
Perhaps nothing obvious at all.
Whatever is here is welcome.
Stay here for a few more breaths.
And perhaps make one small intention for the rest of your day.
I will treat myself with the same kindness.
I so readily give to others.
Take one slow breath in.
And a long,
Easy breath out.
And when you're ready,
Gently open your eyes.
Carry this kindness with you.
You don't have to earn it.
You can offer it to yourself.
Right here.
Right now.
Thank you for being here.
