Begin by getting comfortable in your body.
You can be seated,
Lying down,
Supported by cushions or simply wherever you are.
There is no perfect position,
Only what feels safe and steady for you.
Place one hand on your heart and the other hand on your belly.
Let your shoulders soften.
Let your breath come in gently through your nose and slowly release it through your mouth.
Again,
Inhale slowly,
Exhale,
Let go.
Allow your eyes to gently close and turn your awareness inward.
This is your space to breathe,
To feel,
To return to yourself.
Take a moment now to pause whatever you were doing just before this.
Pause.
Let this be your invitation to arrive fully,
Gently,
And completely right here in this moment.
Let your body begin to soften.
Let your breath slow down.
Feel the warmth of your hands on your body.
Feel the quiet rhythm of your breath moving beneath your hands.
Breath rises and falls.
Rises and falls.
With each inhale,
Let yourself arrive a little more fully into your body.
With each exhale,
Allow yourself to let go of whatever you don't need to carry right now.
Let the world soften around you.
This is your time.
Breathe into the space beneath your hands.
Notice your heart beating,
Steady,
Present,
Alive.
This is where we begin,
In the quiet space of your own heart.
Now,
Gently bring your awareness to your physical body.
Feel the support beneath you,
The earth,
The chair,
The floor,
The bed,
Wherever you are.
Allow your body to be held.
You don't need to hold everything alone.
Allow yourself to be supported.
Allow yourself to be supported.
Allow yourself to be supported.
Soften your forehead.
Unclench your jaw.
Let your shoulders melt away from your ears.
Feel your belly rise and fall.
You are safe and secure.
Allow yourself to soften.
Pause here in this stillness and allow your body to soften.
Begin to scan your body slowly and kindly.
Let's start at the top of your head.
Relax.
Soften down your face and neck.
Shoulders and arms are heavy.
Chest and spine supported by the support beneath you.
Lips.
Legs.
And feet.
Soften your heart.
Notice where you may be holding tension.
And without needing to fix it,
Just breathe into those places with compassion.
In this space,
We practice Maitri.
An ancient word that means loving kindness towards ourselves.
It's not about perfection or performance.
It's about presence.
It's about choosing to meet yourself.
Not with judgment,
But with compassion.
Maitri.
Loving kindness towards yourself.
This is not about changing who you are.
It's about remembering that who you are is already enough.
Right now.
Exactly as you are.
You are already enough.
Now gently turn your full awareness to your heart center.
Breathe into your heart center.
And exhale out of your heart center.
Full awareness to your heart.
Feel your breath.
Feel your aliveness.
Feel your enoughness.
Begin to repeat these phrases softly in your mind.
Or out loud if it feels right for you.
May I be kind to myself.
May I be kind to myself.
May I be kind to myself.
May I be healthy and strong.
May I be healthy and strong.
May I be healthy and strong.
Allow yourself to receive these words.
Allow.
May I soften.
May I soften.
May I soften.
May I be at peace.
May I be at peace.
May I be at peace.
If your mind wanders,
That's okay.
Just come back to the breath.
Back to the words.
And back to your heart center.
This is the practice.
Not to get it perfect.
But to keep showing up.
With tenderness.
With patience.
With love.
Keep showing up for yourself.
Every second of every day.
Show up for yourself.
With tenderness.
With love.
With patience.
And with kindness.
Let's return to the breath once more.
Inhale.
Exhale.
Release.
Let your breath be a gentle wave washing over you with calm.
Let yourself rest in the softness that you've created.
This feeling.
You can return to it anytime.
It lives within you.
Even in the busiest of moments.
You can come back here.
Even 30 seconds.
One breath.
One pause.
One hand over your heart.
30 seconds can change everything in your day.
You are not alone.
There is a community of beautiful human beings walking this path alongside you.
Choosing softness over struggle.
Patience over perfection.
Matri over judgment.
Take one final breath with me now.
Inhale deeply through your nose.
And exhale through your mouth with a sigh.
Feel the warmth in your heart.
Feel the steadiness of your breath.
Feel the safety of your own presence.
When you're ready,
Slowly begin to return.
Wiggle your fingers and toes.
Roll your shoulders.
Blink your eyes open.
Let this feeling move with you into the rest of your day.
You are already enough.
You are worthy of your own kindness.
And you are always welcome here.
From my heart to yours,
This is Shana.
