Welcome.
I would like to invite you to find a comfortable position where your body can fully relax.
Allow yourself to settle.
Adjust your blanket,
Pillow or clothing if needed.
And when you're ready.
You can gently close your eyes.
Take a slow breath in.
And a long breath.
And again,
Breathing in.
.
.
And breathing out.
Allow your body to soften with each breath.
Allow your mind to become quieter.
There's nowhere you need to be.
Nothing you need to fix.
Nothing you need to change.
For these few moments,
Simply allow yourself to be.
Bring to mind a gentle intention.
Perhaps.
I meet my emotions with kindness.
I am steady within change.
I trust myself through every season.
Repeat your intention silently three times.
Bring awareness to your right hand thumb.
Your index finger.
Your middle finger.
Your ring finger.
And your pinky.
The palm of your hand.
The back of your hand.
Your wrists.
Euphoria.
Your elbow.
Your upper arm.
Your shoulder.
The right side of your body.
Your hip.
Your thigh.
Your knee.
Your cough.
Your ankle.
Your foot.
Your big toe.
Your second toe.
Your third toe.
Your fourth toe.
And your little toe.
Move to the left side.
Your thumb.
Your index finger.
Your middle finger.
Your ring finger.
And your little finger.
The palm of your hand.
The back of your hand.
Your wrist.
Your forearm.
Your elbow.
Your upper arm.
Your shoulder.
Your waist.
Your hip.
Your thigh.
Your knee.
Your ankle.
Your foot.
Pink toe.
Your second toe.
Your third toe.
Your fourth toe.
And your little toe Now shift your awareness to the back of your body.
The front of your body.
Your whole body together.
Your whole body resting.
Bring awareness to your breath.
Notice the gentle rise and fall.
Nothing to force.
Nothing to control.
Simply breathing.
Allow each breath to create a little more space within you.
A little more softness.
A little more ease.
Imagine yourself sitting beside a calm lake.
The water is peaceful.
Still.
Reflective.
You sit comfortably at the water's edge.
Safe.
Relaxed.
Supported.
As you look across the surface of the lake.
Imagine that your emotions appear as gentle.
As the ripples on the water.
They are small.
Somewhere larger.
Some come and go quickly.
Others linger for a while.
Notice that the lake itself remains.
The ripples across it.
Just move.
But the lake itself remains steady.
Beneath the ripples.
You begin to realize that your emotions are like these ripples.
They move.
They change.
They rise.
They fall.
But they are not all of who you are.
Beneath every lotion is a deeper part of you.
Calm.
Wise.
Steady.
And whole.
Now bring to mind a moment of frustration,
Only a mild memory.
Notice the feeling.
Observe it gently.
Without judgment.
Now allow that feeling to dissolve.
Bring to mind a feeling of contentment.
A simple moment when life felt easy.
Notice the difference.
Experience frustration.
And then contentment.
Without holding on to either.
Bring to mind a feeling of uncertainty.
Notice it.
Observe it.
Now bring to mind a feeling of trust.
Trust in yourself.
Trust in life.
Trust in your ability to navigate change.
Notice both experiences.
Allowing them to come and go.
Like clouds moving across the sky.
Now imagine the moon rising above the lake.
Its soft silver light shines upon the water.
Every ripple becomes illuminated.
Nothing hidden.
Nothing rejected.
Everything welcome.
Everything except it.
The moon does not judge the water,
It simply shines.
Imagine this moonlight representing your own compassion.
Your ability to meet yourself with understanding.
To allow every feeling to be present without fighting it.
Honor your experience.
To trust that difficult moments will pass.
Just as joyful moments pass.
Everything moves.
Everything changes.
And beneath it all,
Your inner wisdom remains.
Allow yourself.
To rest in that wisdom.
Rest in the understanding that you do not need to control every feeling.
You do not need to resist every emotion.
You can allow yourself to experience life with openness and gentleness.
You are stronger than any passing emotion.
You are deeper than any temporary feeling.
Feel a sense of peace spreading through your body.
A sense of balance.
A sense of steadiness.
A sense of calm.
Return now to your intention.
Repeat it silently three times.
Allow it to settle deeply within your heart.
Bring awareness back to your breath.
Notice the surface beneath you.
Notice the room around you.
Gently move your fingers.
And wiggle your toes.
Stretch if it feels comfortable.
Take your time.
Carry this sense of balance and self-compassion with you.
And when you feel ready,
Gently open your eyes.
Your practice is complete.
