Welcome.
Find a comfortable seated position where your spine can remain straight.
Use whatever props you might need.
Guide your palms to your knees or thighs facing down and invite your eyes to close.
Notice your eyelids shut on your face.
Tune into the natural rhythm of your breath.
Notice any involuntary movement in your body.
So your lungs expand with each inhale that you take.
Your body might be involuntarily swaying side to side a little bit or maybe there's even a muscle twitching.
Notice those movements and then resist the urge to invite them to become any larger than they already are as you guide your focus deeper into your breath.
Focus on the sensation of your breath as it comes in and out of your nose.
What do you feel?
What do you notice?
Consciously notice the air that enters and leaves your body.
As you continue to guide your focus to your breath,
You'll notice the edges of your mind soften.
Thoughts might still arrive.
It's not necessary to push those thoughts away immediately but perhaps to just observe them.
Notice where your mind rests in the stillness without creating any attachment.
And then when you're ready,
Gently inviting your focus back to your breath,
Noticing your eyelids shut,
Noticing any involuntary movement,
Resisting the urge to make that movement any larger and allow each exhale to soften your focus away from your thoughts,
Resting back on your breath in the present moment.
Notice how present you are with your breath in this moment.
Notice how much you've already softened.
It can be easy to criticize ourselves,
Easy to tune into the thoughts that tell us that we're failures,
Easy to place blame on ourselves instead of sending love in words.
But there is so much strength in being gentle with yourself through the storms,
So much beauty in holding your heart softly,
In offering your soul the space to heal within you.
Tune into the heart space now.
Feel your chest rise with each inhale and on your exhale soften just a little bit deeper.
Send some love here.
Know that your thoughts affect this place.
Make them soft but vibrantly kind.
Breathe in beauty for the support of your breath and for now just listen.
I am sorry for all of the times I called you weak instead of strong,
For the moments I failed to remember that breaking down might mean breaking open,
And for the harsh words of disappointment I spoke too soon into the mirror.
You,
My love,
Are strong.
You are resilient.
You are so much more than fear and I'm so happy you're done reaching for things not meant for you.
Place those same hands on your own heart.
You deserve someone strong to catch you when you fall.
And my love,
That person is right here,
Right inside of your chest.
Say I love you.
Say I appreciate you.
You are strong.
You are resilient.
You are kind.
Guide your focus back to your breath.
Soften that space in between your eyebrows.
Allow the corners of your lips to turn upwards into a gentle smile.
Gently guide your left palm to your heart space,
Your right palm to your belly.
Take a really intentional inhale through your nose.
Feel your body expand in love and hold that inhale at the top.
And then a big audible open mouth exhale to let it go.
And when you're ready,
Open your eyes.
