Take a moment to get comfortable.
You can sit or lie down,
Whatever feels most supportive to you right now.
Allow your body to soften,
Knowing there's nowhere else you need to be.
Gently close your eyes,
And begin by taking a slow,
Deep breath in through your nose and a long,
Steady exhale through your mouth.
Let that breath be a signal,
A signal that this moment is for you.
Take another breath in,
And as you exhale,
Feel your shoulders relax,
Your jaw soften,
Your body settling.
There's nothing you need to fix,
Nothing you need to achieve.
You're simply arriving.
Now bring your awareness to your heart space,
Right at the center of your chest,
And if you can,
Place a hand there if it feels comforting,
Maybe even both,
And just feel the gentle rise and fall of your breath beneath your palm.
Silently or out loud,
Say to yourself,
I am here,
And let those words land,
Not as a demand but as a presence.
So often we show up for everyone else,
We hold space,
We keep going,
We push through,
But this moment is about something different.
This moment is about choosing yourself,
Not perfectly,
Not forever,
Just right now.
With each inhale,
Imagine drawing your attention back to yourself.
With each exhale,
Release the pressure to be more,
To do more,
Or prove anything.
You don't have to earn rest,
You don't need to justify self-care,
You don't have to wait until everything is done.
Simply being here right now,
In this moment,
Is enough.
Now gently reflect,
What does showing up for yourself look like today?
Not in the big picture,
Not tomorrow,
Just today.
Maybe it means slowing down,
Maybe it means setting a boundary,
Or maybe it means offering yourself compassion instead of criticism.
There's no right answer,
Whatever comes up,
Trust it.
If your mind wanders,
That's okay,
Just gently return to your breath.
Into the feeling of being supported in this moment.
Silently repeat,
I can show up for myself in small,
Loving ways.
Let that be true,
You don't need to have it all figured out,
You don't need to change everything at once.
Showing up for yourself often looks quiet,
Subtle,
Tender,
And that counts.
So often we move through life giving our energy outward,
Caring,
Holding,
Managing,
But for this moment there is nowhere else your attention needs to go.
Notice if there's any tension anywhere in your body that you can breathe into and release.
Take a nice,
Deep breath in,
And a slow,
Full exhale.
Notice how your body feels right now,
Even if the shift is subtle.
Know that you can return to this feeling anytime,
With one breath,
One pause,
And one choice.
When you're ready,
You can slowly start to come back to the room.
Maybe gently wiggle your fingers or your toes.
Slowly open your eyes,
Carrying this sense of presence with you.
You showed up for yourself today,
And that matters.
May you bring this sense of peace and joy and calm into the rest of your day.
