Settle yourself into a position that feels kind enough for this moment.
You don't need perfect posture or perfect focus,
Just let your body choose what it needs.
And if it helps,
Gently close your eyes or soften your gaze.
Take a slow breath in through your nose and let it fall out your mouth with a sigh.
Slowly,
You're here.
That alone is enough for now.
Notice how it feels to be you in this moment.
Not how you wish you felt,
Just how you actually feel.
Maybe there's tiredness,
Heaviness,
Dullness,
Irritation,
Or something you can't quite name.
You don't have to fix any of it.
Imagine simply setting these feelings down beside you.
You're not throwing them away,
You're just resting your arms for a moment.
Bring your attention to your breathing.
Don't force it to be slow or deep,
Just notice it.
Notice how the inhale arrives and then notice how the exhale leaves.
Just like waves that don't ask permission to come and go.
And if your mind wanders,
And it probably will,
Gently guide it back to the next breath,
The way you might guide a tired friend back to a chair.
Just patiently without scolding.
Just be kind to yourself.
This is just a reminder that you don't have to hold yourself together right now.
You can let your shoulders drop if you want to or unclench your jaw.
Just give yourself some small releases in this moment.
You might want to adjust your seating position,
Whatever it may be,
To make yourself feel more comfortable and more at ease.
This is just a reminder that everyone feels a bit down in the dumps every once in a while and usually it's because we're carrying a story of some kind,
Like I should be doing better or I should be stronger or I shouldn't feel like this.
So for this meditation,
Let's see if we can set those thoughts on a shelf.
You can come back to them later if you want,
But right now just be at ease with your environment.
And remember that this is a hard moment and hard moments are part of being human.
Just let that be enough.
Now imagine that somewhere inside you is a small steady light.
It might be dim today and that's okay,
Doesn't need to be bright to be real.
And with each inhale just imagine gently protecting that light and with each exhale imagine letting go of a little bit of the pressure you've been under.
Just remember you're not trying to cheer yourself up,
You're just keeping the light from going out.
Nice calm release.
Release that heaviness.
Now let's bring to mind the part of you that's hurting.
Just put it there,
We don't have to analyze it.
What we want to do is just notice where we feel it,
Whether it's in our chest or our stomach or our throat or maybe it's all over.
And what I want to do with you is when you recognize where you feel that discomfort in your body,
Place a hand there and offer that part of you a simple message.
I see you,
You're allowed to be here.
Give yourself a moment to just provide comfort to any part of your body that doesn't feel quite at ease in this moment.
Now imagine that you're sitting somewhere safe and quiet.
Maybe it's a bench in the sun or a room with warm lamp light or maybe a place in nature that you love.
And wherever you sit know that you're not alone there.
A presence sits with you,
Calm,
Steady,
Kind.
And this presence doesn't rush you or ask questions,
It just stays.
Let yourself rest in that company for a few breaths.
Whatever feelings come,
Just allow them.
There's no wrong response to feeling how you're feeling.
And I just want to remind you that you're not broken for feeling this way,
You're just responding to life.
By reminding yourself that this is just a natural response to what's going on in your life,
It can help you take the pressure off your shoulders and stop being so hard on yourself.
You're doing so well,
You really really are.
You've gone through everything you've gone through and you're coming out the other side.
The very fact that you're here doing this meditation means that you're taking part in self-care and self-love.
And that's something to be proud of.
I'd like you to repeat to yourself silently in your mind the following words.
I don't have to solve everything today,
I only have to be here.
Once again,
I don't have to solve everything today,
I only have to be here.
Done.
Now I'd like you to begin to notice the room around you again.
The sounds,
The temperature of the air,
The feeling of your body where it rests.
Take one slightly deeper breath and as you exhale imagine gathering a small bit of steadiness to take with you.
Amazing.
When you're ready gently open your eyes or lift your gaze and carry this with you.
Even on days when you feel heavy you are still worthy of care,
Patience and rest.
And remember that this feeling will change because feelings always do.
So until then just be gentle with yourself because you're doing the best you can and right now that is more than enough.
Thank you.
