Welcome,
I'm so glad you're here.
Thank you for taking some time with me today.
Let this be a moment just for you,
No pressure and no expectations.
You don't need to be anything other than exactly who and how you are right now.
When you feel ready,
Gently close your eyes or soften your gaze and begin to notice your breath,
Not changing it in any way but just noticing your natural breath,
The gentle rise and fall.
Let yourself land here in this space of stillness,
In this moment of care and calm.
Let your shoulders drop a little more away from your ears,
Let the muscles of your face soften,
Your jaw soften and let your body be held,
Supported and feel safe here in this moment.
And with every breath allow yourself to arrive more fully,
There's nowhere else that you need to be,
Nothing you need to rush into doing,
Just being here right now.
If your mind begins to wander,
That's okay,
That's human,
Just come back to your breath and let it anchor you and come back to this feeling of rest,
Of reconnecting to yourself.
Now,
If you feel comfortable too,
I'd invite you to gently place one hand over your heart,
To feel the warmth of your own touch and a reminder from me to you that you are here,
You are human and you are more than enough.
Let's take a few deep breaths together,
Inhaling through the nose,
Feeling your belly expand with your breath and exhale through the mouth,
Again inhaling gently and exhale,
You might want to exhale with a soft sigh.
One more deep breath together here,
Inhaling through the nose and exhaling any tension your body may be feeling,
Let your breath come back to its natural rhythm,
If it feels comfortable for you,
You can keep your hand over your heart as I offer you some gentle affirmations,
You don't have to say them aloud with me,
But I'll pause after each one if you'd like to say it aloud to yourself or just let each one wash over you.
Take in what feels right,
Leave any of the rest,
I am enough exactly as I am,
I am doing the best I can,
It's okay to rest,
It's okay to not have all the answers,
I am worthy of love,
Care and softness,
I deserve to feel peace,
Right now I choose to be gentle with myself,
Take a deep breath in through your nose and slowly let it go,
Let yourself rest in these words and let yourself receive them even if it feels unfamiliar and now as we come to the end of this meditation,
Know that you can always return to this feeling,
To this knowing whenever you need.
Please know that you are enough,
Not because of what you do or what you achieve but simply because you are you,
You are here and you matter.
You may wish to wiggle your fingers or your toes if that feels good,
If you're seated maybe move your neck and your head a little from side to side,
If you're lying down maybe a little bit of a wiggle and a stretch,
Like you're waking up from a lovely nap and when you feel ready,
If your eyes are shut,
Gently and with no rush,
Open them again.
Thank you for being here,
For taking this time for yourself and you're not alone in how you may feel,
You are deeply supported and so you are very,
Very enough just as you are.
