Welcome,
And good morning.
This is your space to begin the day,
Not with any pressure and not with perfection,
But with kindness.
You don't need to rush into your to-do list just yet,
But you've done something beautiful by choosing to pause first,
So I invite you to take a comfy seat or lie down if that feels best for you,
Letting your body feel supported and relaxed.
When you feel ready,
Gently close your eyes or soften your gaze to something in the room if that feels best for you.
Let's begin with a few grounding breaths,
Inhaling slowly through your nose,
And when you get to the top,
Gently exhaling through your mouth,
Let's take one deep breath again in through your nose,
And when you get to the top,
Exhaling it all out with a gentle sigh through your mouth,
Exhaling anything from yesterday that no longer needs to come with you for the rest of your day today.
Allow your breath to return to its natural rhythm,
And ask yourself softly,
What would it feel like to move through today with kindness?
Not just towards others,
But towards yourself too.
What if kindness could be your strength today,
Not just your softness,
But your superpower?
Try to let go of the idea that you need to prove anything.
Kindness is not a weakness,
It's courage.
Let's take a couple more deep breaths together,
And I'll lead these with some intentions so I'll speak out loud.
Inhale gently but deeply through your nose,
I choose to meet this day with compassion,
And exhale through your mouth,
I let go of any pressure.
One more time,
A deep but gentle breath in through your nose,
I am steady,
Grounded,
And kind,
And when you're at the top,
Exhaling gently out through your mouth,
I give myself permission to be human.
Allowing your breath to return to its natural rhythm once again,
Allowing your breath to anchor you here,
Just you,
Your presence,
And this quiet strength within,
And as you settle into the rhythm of your breath,
I'm going to repeat some affirmations,
And just take a moment to listen to the words.
Kindness is my strength.
I meet myself with patience and grace.
I don't need to always have it all together to be worthy.
I trust the quiet power of presence.
I bring calm energy into my day ahead.
Allow these affirmations to land wherever they need to,
Maybe one or two of them really resonated more with you,
And you don't have to hold them tightly,
Just let them ripple gently through your being.
Now let's begin to bring awareness back into your body.
If it feels good for you,
Maybe wiggle your fingers and your toes,
Introducing some gentle movement back into your body.
Maybe you'd like to gently roll your shoulders,
Maybe a soft stretch of your neck,
And take a final deep breath in through your nose and a long grounding breath out through your mouth,
Allowing your breath to return to its natural rhythm once again.
And as you move into your day,
I'd love for you to carry this intention with you,
That kindness towards yourself and towards others is a strength,
And it can change the tone of your whole day.
So go gently,
And go kindly,
And please know that you're doing enough,
And you are enough just as you are.
I hope you have a wonderful day ahead,
And thank you for meditating with me today.
