Hello beautiful souls and welcome.
I'm so glad you've chosen to spend these next few minutes with me.
If you're feeling anxious,
Overwhelmed,
Emotionally drained,
Or simply carrying more than your heart was meant to carry today.
Know that you are not alone.
For the next few minutes.
There is nowhere else you need to be.
Nothing you need to fix.
Nothing you need to figure out.
This is simply an opportunity to offer yourself.
A little kindness.
Before we begin.
I'd like you to find a comfortable position.
You can stand.
You can sit in a chair with your feet resting on the floor or relax somewhere you feel supported.
Allow your shoulders to soften.
Unclench your jaw.
If it feels comfortable,
You may close your eyes.
Or simply lower your gaze.
Now take a slow comfortable breath in through your nose.
And slowly breathe out.
Again.
Breathing in.
End.
Breathing out.
One more time.
Allow your exhale to be just a little longer than your inhale.
As you breathe.
Notice that your body already knows how to relax.
You don't have to force anything.
Simply allow.
Today we are going to use a gentle practice called Havening Touch.
It's a simple form of soothing self-touch that many people find comforting during moments of stress.
Or anxiety.
Slow caring touch can help communicate a sense of safety to your body while giving your mind permission to settle.
There is no perfect way to do this.
That is only your way.
Begin by crossing your arms comfortably over your chest.
Esto es todo.
You were giving yourself a gentle hug.
Now place each hand.
On the opposite upper arm,
Your shoulders.
Very slowly.
Begin stroking down.
Down,
Down towards your elbows.
Then gently return to your shoulders.
Slowly down.
And slowly back up.
Allow your hands to move as though you are smoothing the surface of still water.
There's no rush.
Breathing in when you return to your shoulders.
And breathing out when you stroke downward.
In and out.
In And out.
In and out.
Continue moving slowly.
As your hands glide along your arms.
Imagine each stroke carrying away a little tension.
Perhaps the muscles around your shoulders begin to soften.
Perhaps your breathing becomes easier.
Perhaps nothing changes immediately.
Whatever you are experiencing is perfectly okay.
Don't give up.
Simply continue.
Slowly stroking downward.
And slowly returning.
Noticing the comforting rhythm.
Your body enjoys rhythm.
Your nervous system recognizes repetition.
Each gentle movement becomes another quiet reminder.
That in this very moment,
You are safe.
Take another slow breath,
Breathing in.
And breathing out.
As you continue stroking your arms.
Imagine you're wrapping yourself in warmth.
Like a soft blanket on a cool evening.
The gentle warmth of sunlight resting on your skin.
Your hands know exactly how to comfort you.
Notice the feeling beneath your fingertips.
The warmth of your skin.
The texture of your clothes.
The simple experience of touch.
These small sensations invite your attention into the present moment.
Not yesterday.
Not tomorrow.
Just here.
Just now.
And as thoughts arise,
Simply notice them.
You don't need to push them away.
Imagine each thought become a cloud.
Drifting peacefully across a wide blue sky.
You don't have to chase the clouds.
You simply watch them play.
And then gently return your awareness to your hands.
Continue stroking.
Slowly.
Comfortably.
Imagine each downward stroke smoothing away another layer of worry.
Another layer.
Of tension.
Another layer.
Of overwhelm.
And your breathing becomes softer.
Your shoulders become heavier.
Your face relaxes.
Put on a smile.
Perhaps even the space around your eyes begins to soften.
If it feels right.
Silently repeat these words after me.
I am safe in this moment.
I am allowed to rest.
My body knows how to relax.
With every breath I become a little calmer.
I don't have to carry everything right now.
I can simply be here.
Continue your gentle movements.
Notice whether your breathing has become slower.
Notice your heartbeat.
Notice the simple rhythm of your hands.
Our nervous system is always listening.
And today.
Through your breath.
Through your gentle touch.
Through your willingness.
Pause.
You are offering it a different message.
The message is simple.
I am okay.
There is no emergency in this moment.
I can soften now.
Imagine your body like a snow globe.
That has been shaken.
When anxiety appears,
Everything inside feels as though it's swirling around.
When we become still.
When we breathe.
When we offer ourselves some kindness.
The tiny flakes begin to settle naturally.
You don't force them.
We simply wait.
Allow yourself another long,
Comfortable breath.
And continue your slow strokes.
For just a few more moments.
Notice any place in your body that feels even 1% softer.
To show that.
Your chin.
You're breathing.
Even the smallest shift.
Matter.
Because.
Cheating.
Often happens gently.
One small moment at a time.
Now gradually allow your hands to come to rest.
Place them softly in your lap.
Or rest one hand.
Over your heart.
And notice.
How you feel.
Without touching.
Without expecting.
Simply noticing.
Take one.
Final deep breath in.
And slowly breathe out.
As you continue with your day,
Remember the best practice.
Is always available to you.
You don't need special equipment.
You don't need it.
Perfect conditions.
Your breath.
Your hand.
And a willingness.
To offer yourself a little compassion.
Every time you choose kindness instead of kindness.
Criticism.
Especially self-criticism.
Every time you pause instead of.
Pushing through.
You help teach your nervous system that it doesn't have to stay on high alert.
Thank yourself.
For taking these few moments today.
Thank yourself for taking these few moments today.
You deserve moments of peace.
You deserve moments of rest.
And you deserve to feel at home.
Safe within yourself.
Thank you for allowing me to share this practice with you.
Take one more gentle breath in.
And when you're ready.
Slowly come back.
Into the room.
I wish you peace.
Calm and a beautiful rest.
Of your day.
See you soon!
Namaste.
