Take this time for yourself.
You are worthy of love,
Care and acceptance.
Allow yourself to feel safe,
Seen and supported in this moment.
Take a gentle breath in and let it out slowly.
Allow your body to find a comfortable position.
Feel the support beneath you,
Holding you gently.
Close your eyes or soften your gaze,
Letting the world pause.
Take a slow,
Deep breath in and a long,
Gentle exhale.
With each breath,
Feel more present,
More grounded,
More safe.
Notice any tension in your body and allow it to soften.
In your shoulders,
Your jaw,
Your hands,
Your chest.
Let them relax.
Tell yourself,
I am safe here.
I can be present with myself.
Bring your attention to thoughts and feelings without judgement.
If self-critical thoughts arise,
Notice them gently.
Say to yourself,
I am doing the best I can.
I am enough exactly as I am.
If you want,
Place a hand on your heart and feel the warmth and care.
Say quietly to yourself,
I allow myself to be gentle.
I honour my feelings.
Even if anxiety or self-doubt arises,
Acknowledge it with kindness.
You are not your thoughts.
You are the awareness noticing them.
Focus on your breath as an anchor.
Inhale slowly through your nose and exhale through your mouth as if you are blowing through a straw.
Inhale slowly.
1,
2,
3,
4.
Exhale.
1,
2,
3,
4,
5,
6.
With each exhale,
Release tension and self-doubt.
With each inhale,
Invite warmth,
Calm and self-acceptance.
Say quietly,
I am allowed to feel safe.
I am allowed to feel worthy.
Inhale slowly.
1,
2,
3,
4.
Exhale.
1,
2,
3,
4,
5,
6.
Notice if any self-judgement appears.
Gently ask yourself,
Is this thought true?
Is this thought helpful?
Replace harsh words with kindness.
I am learning.
I am growing.
I am enough.
Embrace imperfections.
They do not define your worth.
Acknowledge your strengths,
Your efforts and the courage it takes to be present.
Inhale slowly.
1,
2,
3,
4.
Exhale.
1,
2,
3,
4,
5,
6.
Bring your attention to your body and your surroundings.
Feel the weight of your body being supported.
Notice the sounds around you.
Feeling connected to this safe space.
Imagine a gentle warmth on your chest.
Spreading calm and self-love throughout your body.
Say quietly to yourself,
I deserve kindness.
I deserve care.
I am whole.
Take a final deep breath in.
And exhale slowly.
Wiggle your fingers and toes.
Gently bringing awareness back.
Open your eyes when you are ready.
Carving this sense of calm,
Safety and self-worth with you for the rest of the day.
