Find a comfortable place to sit or lie down.
Let your hands rest wherever they fall naturally.
Gently close your eyes or keep a soft unfocused gaze.
Take a slow deep breath in and exhale fully.
Feel gravity holding you.
Feel the weight of everything you've been carrying begin to sop.
For this moment you don't need to hold at all.
Bring your attention to your breath.
Let it move through without effort.
Breathe in and return to myself.
Breathe out and arrive in this moment.
In,
Breathing.
Out,
Arriving.
Let the breath be a gentle anchor.
You don't need to change anything.
Just breathe.
Let's take a moment and listen to three sounds of the bell while you connect to your breathing.
Let your body speak.
Is there tension in your shoulders,
Your chest,
Your jaw?
Let your body speak.
Is there tension in your shoulders,
Your chest,
Your jaw?
With every exhale release just a little of it.
Now bring awareness to how overwhelmed feels in you without pushing it away.
It might be tightness,
A buzzing,
A heaviness.
Notice where it is located in your body.
Silently name it.
This is overwhelmed.
This is what it feels like to be stretched too thin.
This is hard.
No judgment,
Just awareness.
Just permission to feel.
You are not your thoughts.
You are not your fatigue.
You are more spacious than this moment.
Breathing in,
Seeing the struggle.
Breathing out,
Holding it with tenderness.
Breathing in,
Seeing the struggle.
Breathing out,
Holding it with tenderness.
Place a hand on your heart or your belly anywhere that feels grounding.
Now breathe with you across the world,
Across time.
Breathing in,
Recognizing that others have felt this too.
Breathing out,
Knowing that I am not alone.
Breathing in,
Recognizing shared experience.
Breathing out,
Connecting.
Offer yourself the kindness you would give a friend.
Perhaps the words like these.
I am doing the best I can.
It's okay to feel this way.
I am not alone in this.
Let your breath be an anchor in the storm.
Let it remind you,
You are human,
Not a machine.
You are worthy of rest and care even now.
Breathing in,
Touching the calm within.
Breathing out,
Resting in that calm.
In,
Touching calm.
Out,
Resting in calm.
One breath at a time,
One moment at a time is enough.
Breathing in,
Pausing with each breath.
Breathing out,
Allowing myself to pause.
In,
Pausing.
Out,
Allowing.
Letting go of the pressure to do,
Solve,
Or perfect.
Being present with what is.
Begin to return gently to the room.
Feel your body supported,
Grounded,
Alive.
Feel your breath steady and here.
With each breath,
I water the seeds of patience and love.
In this moment,
I am enough.
Though tired,
I am still whole.
Though unsure,
I am still here.
Take one final deep breath.
Smiling softly.
Even through tears,
Let yourself smile.
You are doing your best,
And that is already a miracle.
Returning now,
Calmer,
Softer,
Steadier.
Meeting this day with compassion.
