Hello there.
Let's begin by focusing on your breath.
Notice the rise and fall of your chest.
Feel the air entering and leaving your body.
With each exhale,
Let go of any tension or stress.
See if you can imagine roots extending from the soles of your feet,
Grounding you to the earth.
If you haven't already,
You may gently close your eyes or lower your gaze.
Connecting more to your body in this moment.
Starting from your toes and moving up to your head.
As you focus on each part,
Release any tension you find.
Allow your body to relax completely.
Notice the sensations in your body,
The sounds around you,
And the rhythm of your breath.
Allow yourself to be fully present,
Letting go of any thoughts about the past or future.
Bring your awareness to your heart center.
You may place a gentle hand over your heart if it feels comfortable.
Ask yourself the question,
What do I need right now?
Allow the question to resonate within you.
What do I need right now?
Remain open and receptive.
Try not to force an answer.
Simply listen.
What do I need right now?
It may be a physical,
Emotional,
Or mental need.
It could be rest,
Nourishment,
Connection,
Or clarity.
Whatever comes to mind,
Acknowledge it without judgment.
See if you can imagine giving yourself what you need.
If you need rest,
Picture yourself in a peaceful,
Relaxing environment.
If you need nourishment,
Visualize yourself enjoying a healthy meal.
If you need connection,
See yourself with loved ones who support you.
Allow the visualization to be vivid and real.
On the next breath,
Affirm to yourself,
I am attuned to my needs and honor them.
I deserve to meet my needs with kindness and compassion.
Listening to my needs helps me stay balanced and whole.
Take a few moments to absorb the feelings of understanding and fulfillment.
Know that you can return to this state of awareness whenever you need to.
Slowly begin to bring your awareness back to the space you are in.
Take one last deep breath,
And as you exhale,
Let go of any remaining tension.
Carry the sense of presence and understanding with you as you go about the rest of your day.
And always remember,
If you need more support,
We are here ready to be there for you.
Your well-being is important.
Thank you for your practice.
