Begin by finding a comfortable position,
Sitting or lying down.
Let your eyes soften or gently close.
Take a slow breath in and a long,
Steady breath out.
Feel the surface beneath you.
Let it support your body fully.
There is nowhere else you need to be right now,
Nothing else you need to do.
With your next breath in,
Feel the air expand gently into your chest.
And with your breath out,
Imagine any tension slowly melting down and away.
Now bring your attention to the space around your heart.
This is where we often carry our emotions,
Our longing,
Our need for reassurance.
As you breathe into this space,
Imagine a soft,
Comforting presence approaching,
Like a warm breeze or the gentle touch of someone who truly cares.
This is your inner soother,
A part of you that knows how to bring comfort,
Calm,
And reassurance.
You don't have to force it,
Just allow the possibility of connection.
If you can't feel it full,
That's okay.
It may be near,
Watching,
Waiting for the moment when you're ready.
Imagine this soother as a calm,
Steady presence.
Maybe it has a form,
Or maybe it's just a warm energy.
Perhaps it speaks in a gentle voice or offers quiet companionship.
Notice how your body responds in its presence.
Maybe your shoulders lower just a bit,
Maybe your jaw softens.
There is nothing to fix here,
Nothing to perform.
You are enough exactly as you are.
Now gently let this inner soother speak.
You might imagine it saying something like,
You've been carrying so much,
You don't have to do it all alone.
I'm here.
I see your effort.
I see your heart.
You are safe.
You are worthy of rest.
If you like,
Place a hand over your heart or another area that needs support.
Let the warmth of your own touch deepen the connection.
Pause and breathe.
Let the presence of your inner soother settle into your nervous system like roots anchoring into the ground.
You might imagine the soother wrapping you in a blanket or sitting beside you by a fire or walking with you through a peaceful place.
Let your body and mind rest in that image.
Stay here a while longer.
Let your breath be soft.
With each inhale,
Gently receive.
With each exhale,
Gently release.
No pressure.
No effort.
Just being with what's here.
Let this moment be enough.
Let it nourish your nervous system.
If your mind wanders,
It's okay.
Just come back to your breath and the quiet presence of the soother.
Now take a few final breaths.
Gently bring awareness back to the room.
Wiggle your fingers or toes.
Feel the surface beneath you once again.
When you feel ready,
Softly open your eyes.
Carry this calm with you and know that your inner soother lives within you.
Always present.
Always ready to offer comfort,
Grounding,
And care whenever you need it.
Stay here a while longer.
