Welcome.
Take a moment to settle wherever you are.
You might sit or lie down,
Whatever feels kind on your body.
Let your hands rest in a way that feels easy.
And if it feels comfortable,
Allow your eyes to soften or close.
The space you have entered is a place for honesty and ease and kindness.
It is a space for you to meet yourself exactly as you are and to discover one small next step from that place.
Take a slow,
Deep breath in through your nose.
One more time,
A gentle breath in and a soft breath out.
Begin by feeling the contact between your body and the surface beneath you.
Feel your weight supported.
Begin by moving your attention down to your feet.
Notice your toes,
Your soles and the tops of your feet.
Awareness to travel up into your ankles.
If there is any tightness here,
You can invite a little space around it and allow it to loosen.
And trust that your body knows how to soften.
Moving up into your knees and feel as they grow heavy,
Steady.
Bring your attention to your hips and your pelvis.
Allow this area to feel supported.
And now up into your belly and feel some gentle movement here as you breathe.
To feel expanded as if there is plenty of space for breath,
For emotion and for life.
But if that feels right,
With your next exhale,
Imagine these sinking deeper into the surface beneath you.
As if they are letting go of any weight they may have been carrying all the way to your hands and fingers.
Bring your attention to your neck.
Let it flow out on its own time.
You are ready to listen.
Bring your focus to the area.
If your hand isn't there,
You can rest it there now.
Or simply imagine that space around your heart.
Picture this heart space as a small room within a lookout that exists only for you.
A place inside you that always tells the truth.
Or just sense it with your body.
Or simply imagine that it is there.
Whatever arrives is perfect for you.
Breathe right into that heart space.
As if your breath can move in and out through your chest.
Just this moment.
Just this version of you.
They may come as a clear sentence.
A foggy sensation.
Or even a single word.
Whatever appears,
Allow it to take a seat in this inner room.
As something comes to the surface,
Stay with it for a few breaths.
If this feeling could speak in one sentence,
What would it say?
Listen gently,
But closely.
Maybe it says,
I'm tired.
Maybe it says,
I am ready for something new.
I miss creativity.
Or something entirely different,
To phrase it in its own way.
You can pause here as long as you need.
If nothing is coming up for you right now,
There is no need to worry.
Just gently hold and exhaling into your chest.
When your message feels clear enough for now,
Repeat it quietly to yourself in your own words.
At this point,
We will move from feeling to asking.
Given what's on my heart,
Allow yourself to think in terms of something very small.
Something that fits inside your real life.
Inside your actual energy.
For example,
Your heart might suggest sending one message.
Taking a short walk outside.
Opening a notebook and giving yourself just five minutes to write.
Putting your phone in another room for a while.
Lighting a candle and resting.
Maybe it's booking one appointment that supports your body or your mind.
Maybe your heart might suggest making a simple nourishing meal.
Or even choosing one song and singing along.
See what comes through for you.
Allow yourself to trust the first gentle nudge,
Even if it feels far too simple.
If you have a few different ideas that appear and you want to choose between them,
You can ask yourself,
Which one of these feels kindest and truest for today?
Notice how your body responds as you consider each option.
The right step usually feels like a soft mm-hmm somewhere inside you.
Maybe it feels like a little click.
A tiny exhale.
Or just the simple,
Pure sense of yes.
Bring that specific step into your mind as clearly as you can.
Picture yourself doing it.
Notice where you are.
Is it later today?
Tomorrow?
How does your body feel as you allow yourself to take this gentle next step?
Imagine the scene with simple,
Ordinary detail,
Ease and self-respect that comes from following through on something your heart asked for.
You can anchor this feeling with a quiet phrase,
Such as,
My next step is,
And I am allowed to start small.
Repeat this phrase once more inside your mind.
Back to your heart space.
Allow your hand to rest there if that feels right.
Offer your heart a silent thank you for sharing what it shared,
Even if it felt messy or incomplete.
You might say in your head or out loud,
Thank you for telling me the truth.
Thank you for guiding my next step.
And I promise to keep listening.
How it is to be a person who checks in like this.
To be someone who honors their inner voice with action,
Even in the smallest ways.
Begin to notice the room around you again.
The temperature of the air.
Any sounds close by or far away.
Wiggle your fingers and toes.
You might gently roll your shoulders and move your head softly from side to side.
If your eyes are closed,
Allow them to open in their own time,
Letting the shapes and colors return.
And before you move on with your day,
You might like to quietly,
What's on my heart is.
And my small next step is,
Carry that with you as a soft thread through the rest of your day.
You can return to this practice any time that feels right.
And know that your heart always has one more breadcrumb ready for you to follow.
So,
Take one last deep breath,
And thank yourself for listening to what is on your heart.
