Welcome.
This practice is an invitation to return to yourself.
If you tend to feel sensitive to the energy around you,
Absorb what isn't yours,
Overextend yourself or others,
Or feel scattered in different directions,
This is a space to gently release what isn't yours,
Re-centre and come home to yourself.
Before we begin,
Ask yourself a simple question.
Am I comfortable?
And do whatever you need to support your own comfort.
Maybe a blanket for warmth,
Adjusting your position,
Or simply giving your body permission to settle.
Take a moment to meet your needs.
And whether you are sitting or lying down,
Welcome the intention of allowing the full weight of your body to be held by the support beneath you.
Allow yourself to rest in the steadiness that can hold you without effort.
Nothing to brace for.
Nothing to do.
Nowhere to be.
And no one to be.
For now,
Just resting here.
From this place of being held,
Sense your body settling downward,
Allowing gravity to carry you into a deeper,
Steadier connection with the earth beneath you.
A quiet,
Yet solid and unwavering presence that reminds you,
I belong here.
I am supported.
I am home.
From this place of grounded support holding your body,
Inhale gently and deeply through the nose,
And allow the exhale to dissolve with a sigh,
Letting your nervous system know it's safe to release,
To rest,
And to settle.
Bring your attention inward with gentle curiosity,
And notice where the body may be holding,
Any tension,
Tightness or heaviness.
For a moment,
Feel into and allow what is here,
Without trying to change anything.
Just creating space,
And tuning in to any subtle messages the body may be sharing right now.
Remember,
Sensation is how our body communicates with us.
Our job is to listen.
I am here.
And I am listening.
Now send your next full inhale to any areas that are holding,
Letting your breath create room and spaciousness there.
And exhale with a sigh.
Let whatever you are holding begin to loosen.
In your own time,
Take another slow and steady deep breath in,
Offering space to your body and mind,
And allow a natural release with the out-breath.
No force,
Just letting it go.
Take another breath like this.
Create space with the inhale.
Soften and release with your exhale.
Draw your attention now to your heart space,
This tender place within you,
Where feeling,
Presence,
And self meet.
From this centre,
Imagine a quiet pool,
Like a gentle magnet drawing your energy back to you,
Back from any conversations,
Situations,
People,
The past or the unknown future,
Wherever your attention has been pulled to.
Without force,
Allow what is yours to return.
Take a gentle deep breath in and sense your energy returning to your centre.
And as you exhale,
Settling and anchoring deeper into your body.
Inhale,
Return.
Exhale,
Anchor.
Inhale,
I am whole.
Exhale,
I am home.
I am whole.
I am home.
I invite you,
If it feels right,
To place one hand on your heart,
Or maybe anywhere else on the body that feels comfortable.
Feel and receive the weight of your hand.
This small but simple gesture of support.
And repeat after me,
In your mind or out loud,
These words.
I can care without carrying it all.
I can feel deeply and stay grounded.
My sensitivity does not require self sacrifice.
I release what isn't mine to hold.
I have choice,
And I choose to stay with myself.
Let these truths land in your heart.
Let them be a declaration of compassion and care for yourself.
Take a moment to sense your whole self.
Your breath.
Your body.
Your presence.
Contained.
Held.
Gathered.
Complete.
Connecting once again to that support.
The earth holding you here.
Remember,
Friend,
You are not powerless,
And you can return to this practice as many times as you need to gather,
Centre,
And protect your energy.
Thank you for being here.
