Welcome,
I'm so glad that you've given yourself this time,
A few quiet moments just for you.
Let's start by finding a comfortable position,
Whether that's sitting or lying down.
And just let the chair,
The bed,
The mat,
Whatever's beneath you,
Just let it take your weight and let you feel supported.
When you feel comfortable,
Just gently close your eyes,
Or if it feels better for you,
Just soften your gaze and focus to something in the room that you're in.
I'd like us to take a slow,
Deep breath in through the nose.
And exhale gently through your mouth.
One more time,
Inhaling through your nose,
Feeling your body expand.
And when you get to the top,
Exhaling out through your mouth with a gentle sigh,
Just releasing any tension that you're holding on to.
And just let your breath settle back into its natural rhythm,
There's no need to force or control it,
Just allow it to flow naturally.
And as you breathe,
Notice your body,
Feel where it touches the floor,
The chair,
The bed beneath you.
Notice the weight of your body being held,
It's supported and safe.
Bring your attention to your chest,
To your heart center.
And place one hand over your heart,
If that feels comfortable,
Feel the warmth of your own touch,
The steady rhythm of your own heartbeat,
Always there,
Always working for you.
Repeat softly,
In your mind or out loud,
I am worthy of my own kindness,
I give permission to pause,
I am doing the best that I can.
Imagine a gentle light glowing beneath your hand,
Against your chest,
Warm and soft.
And with every inhale that you take,
The light grows brighter,
Filling you with warmth and care.
With every exhale,
Just let any self-criticism melt away.
Now picture yourself,
Wrapping that light around you,
Like a soft,
Comforting blanket,
And it whispers,
You are enough,
Exactly as you are.
And we'll just rest here for a few more breaths,
Simply just being with this kindness,
There's no striving,
No fixing,
Just being.
When you're ready,
I invite you to take one more slow,
Nourishing breath in through your nose,
And when you get to the top,
Sighing it out through your mouth.
And as you're breathing out,
Please know this truth,
That kindness begins with you.
Gently bring awareness back to your body,
Maybe you'd like to bring some gentle movement to your hands,
Your feet,
Your attention to the room around you.
And if your eyes are closed,
When you're ready,
Just gently blink them open,
Or if you've had your gaze focused on something in front of you,
Just bring your awareness back to your room.
You've done something so beautiful today,
You chose to care for yourself.
Thank you for joining me,
I'd just like to leave you with these affirmations to carry throughout your day,
That you are worthy of your own kindness.
You can give yourself permission to rest,
And you are absolutely enough,
Exactly as you are.
