If you've been feeling rejected,
Sensitive,
Or insecure,
Know you're not alone.
Whether you're experiencing shame,
Fear,
Sadness,
Anger,
Self-doubt,
Whatever is present is welcome here.
You don't need to push it away.
We'll begin with a grinding breath awareness and a body scan to calm the whole body.
And I'll finish with gentle affirmations to help ease any emotions and guide you back to a place of self-worth and inner safety.
When you're ready,
Take a slow,
Deep breath in through the nose.
Hold for a moment and exhale gently through your mouth.
Allow yourself to soften into the surface beneath you.
And when you're ready,
Inhale again,
Deeply.
Pause and exhale slowly.
And when you're ready,
Once more,
Deep breath in.
Holding and breathing out any tension,
Doubt,
Or whatever you're holding onto.
Allow your breath to return to its natural rhythm.
And feel the support of the earth beneath you.
Allow your eyes to close if you haven't already.
And know you don't need to hold at all.
It's okay to be exactly as you are.
Becoming aware of your toes and allow them to let go completely.
Bring the awareness to the left foot,
The ankle,
The shin,
And the calf.
Relaxing the whole of the lower leg,
The left knee,
The left thigh,
The whole of the upper leg,
And the pelvis.
Become aware of the right foot,
Relaxing the foot,
The ankle,
The calf,
And the shin.
The whole of the lower leg,
Softening,
Muscles releasing.
Relaxing the knee of the right foot,
The upper leg,
And the right pelvis,
Hips,
And buttocks.
The whole of the hips,
Bringing the awareness to the stomach,
The belly rising and falling.
Belly rising and falling.
Awareness to the lower back,
The kidneys,
And all the internal organs.
Awareness to the front of the body,
The chest.
And notice if you can feel your own heart beating.
Awareness up to the right shoulder and the left shoulder.
Relaxing the upper arm of the left side of the body,
The left elbow,
The lower arm,
Palm of the left hand,
Back of the left hand.
And all the way down to the fingers.
The whole of the left arm heavy.
Awareness back up the left arm and across to the right shoulder.
The right upper arm,
Relaxing the muscles,
The palm of the right hand,
The back of the right hand,
And all the way down to the fingers.
Whole of the right arm heavy and relax.
Awareness back up the right arm to the throat,
To the back of the head.
The left ear and the right ear.
Awareness to the top of the head,
The upper lip,
The lower lip,
The tip of the nose,
Center of the forehead.
The space behind the eyes.
Awareness to the crown of the head and feeling a sense of open spaciousness at the very top of the head.
Breath in and breath out.
Awareness to the whole of the body.
Breath in and breath out.
Giving yourself permission to rest.
Take a note of how you feel in this moment.
Breathing in and breathing out.
Awareness to my words.
Notice there are pauses between my words.
Notice the gap,
The pause between each word I speak.
Aware of my words.
Aware of the space between each word.
Awareness to the mind and allow thoughts to pass by like clouds in a summer sky.
Awareness to the sense of peace and sense of stillness within.
Now I'll share some gentle affirmations.
You can choose if you wish to repeat them or just receive them.
I am safe in my body.
I am worthy even when I feel unsure.
My emotions are valid.
I am not too much.
I am allowed to have needs.
I am learning to stay kind to myself.
Just as I am.
Allow these words to wrap around you like a warm soft blanket.
Resting in the safety of this moment.
You are enough just as you are.
You are enough just as you are.
You are enough just as you are.
