Welcome.
This space is for you.
You don't have to pretend here.
You don't need to put on a brave face or change how you feel.
If there's sadness,
Even the quiet kind,
The kind that lingers beneath the surface,
This is a safe place to sit with.
So just take a moment to arrive.
Let your body settle.
Let your breath come as it is.
And let your attention drop into this moment,
Just as it is.
Begin by gently closing your eyes and notice where your body is making contact with the beneath you,
The weight in your seat,
The length of your spine,
The shape of your hands.
And now without needing to change anything,
Just begin by following the rhythm of your breath.
Notice the inhales and the exhales.
You don't have to change anything.
You're just observing the rhythm.
Just being with the breath as it comes and goes.
And now slow down your breath a little.
And on the exhales,
Try counting to six.
Breathing in for four,
And out for six.
And be there for you like a gentle hand on your shoulder.
A reminder that despite everything,
You are still here,
Capable of being present with even this.
And if thoughts seep in,
That's okay.
Just notice a thought and then gently go back to the warm and gentle embrace of your breath.
The natural rhythm and flow of each inhale and exhale.
And now let's gently invite our awareness to whatever sadness you may be feeling.
It could be something clear and familiar,
Or maybe something that is hard to name,
Or layered in other feelings.
Take a moment to recognize that,
However it appears.
There's no need to analyze it.
It's neither good or bad,
So don't worry about labeling it.
Just notice for now how it feels.
Is there a heaviness in the chest?
Is it in the throat?
Or is it a tiredness or emotional weight?
Don't try to get rid of it.
That's not what we're trying to do.
You're making space for it.
Let it be seen.
You don't have to carry it alone right now.
You can share the weight with the ground.
With your breath.
With this space.
Sadness often shows up because we have loved.
Because we have cared.
Because something mattered.
And that makes it meaningful,
Not wrong.
It may not feel easy to sit with,
But you don't need to fight it.
Sometimes sadness just wants to be felt.
It wants to be held gently.
And appreciated and caressed.
Not pushed away.
Take a few moments to give it the attention it deserves.
And now bring your attention to your breath.
Let the inhales bring you steadiness.
And let the exhale invite a softening.
And slowly and gently.
Let the sadness stay if it's still here.
It's okay.
Just be aware of it.
And let the body soften around it.
Let the shoulders loosen a little.
Let your jaw unclench.
Do not let the sadness collapse you.
Sit beside it.
Be aware of it.
Begin to notice your body again.
Feel the room around you.
The air.
The sounds.
And know you've done something courageous today.
By staying present despite experiencing something hard.
Sadness may still be there.
But now,
This time,
You are not running away from it.
You have shown it presence.
And sometimes that's all it needs to begin to shift.
Together,
Let's take one slow,
Steady breath in.
And slowly and gently.
Ready.
Gently bring your awareness back to the present moment.
Gently move your fingers.
Wiggle your toes.
And carry this softness with you into whatever comes next.
Sending you lots of positive energy,
Love,
And gratitude from my heart to yours.
Thank you.
