Please close your eyes This is a space to pause,
To return to yourself,
To release what no longer serves you,
To remember what was always here.
Let's begin by taking a deep breath in through the nose,
Hold for a moment,
And slowly breathe out through the mouth.
Do this again.
Inhale slowly and exhale gently through the mouth.
Let go of control.
Let your body settle.
Now feel the ground beneath you.
Let it hold your weight.
Let your body know you are safe now.
Bring attention to your forehead.
Release the tension.
Now bring attention to your jaw.
Unclench it.
Let it relax.
Relax your shoulders.
Let your breath move freely.
There is nothing to achieve here,
Nothing to prove.
Just be here.
Now gently bring to your mind something in life that feels heavy,
A stuck place.
No need to analyze it,
Just notice it.
Say silently in your mind,
I see you,
I feel you,
I don't need to fix you right now.
If it helps,
Place a hand on your chest.
Breathe into that place.
Feel that sensation move.
You don't need to fight your thoughts.
Say silently in your mind,
Whatever I feel right now is okay.
I allow it to exist without resistance.
Now whisper inside,
I am open to letting go.
No pressure,
No deadline,
Just permission.
Now gently notice these possible patterns.
Notice as I name them,
Just observe,
If any feel familiar.
I keep comparing my life to others.
I expect perfection from myself.
I think life should always be fair.
I feel like something is missing.
I don't deserve happiness yet.
I must earn love by being useful.
If any of these statements touch something inside you,
Breathe gently and say to yourself,
I see you,
You are not my enemy,
You are trying to protect me.
Now say,
I release this belief,
I no longer need it to be safe.
There is nothing wrong with you.
You only learned to survive,
Now you are allowed to live.
Now let's understand something deeper.
Life gives you both light and shadow,
Not to punish you,
But to teach you contrast.
You understand warmth because you have felt cold.
You understand peace because you have experienced chaos.
Gently whisper inside,
I see now,
Life has been guiding me,
Not punishing me.
The hard moments helped me understand what truly matters.
Say to yourself,
I choose to grow from contrast,
Not suffer from it.
Let this idea settle in your heart.
There is no rush.
Now slowly bring your attention to this moment.
Feel your breath.
Notice your heartbeat.
Feel your body alive,
Breathing,
Present.
Say silently to yourself,
Even if life doesn't seem perfect sometimes,
I am here,
I am breathing,
I am safe.
Now recall one small thing you are grateful for.
Not something impressive,
Just something real.
A person,
Whatever comes to your mind,
Let that feeling rise in your heart.
Hold it there for a few seconds.
Say to yourself,
Thank you,
I see it now.
Thank you,
I did not realize how lucky I was to have this.
Every time you feel grateful,
Life multiplies the reasons to feel it again.
Not because life rewards good behavior,
But because you start noticing the blessings that were always there.
You don't have to fake gratitude.
You just have to feel what's already true.
Now bring your awareness back to your body.
Wiggle your fingers.
Take a deep breath in.
Feel your face,
Your chest.
You are here.
Now whisper it to yourself.
I release the need to chase happiness.
I welcome joy in the present moment.
Life is enough.
This moment is enough.
When you are ready,
Slowly open your eyes.
Carry this stillness into your day.
