Welcome.
Take a moment to settle into a comfortable position.
Allowing your body to feel supported by the surface beneath you.
If it feels comfortable,
Gently close your eyes.
Take a slow,
Deep breath in through your nose.
And slowly exhale through your mouth.
Again,
Inhaling deeply.
And exhale,
Allowing your shoulders to soften.
One more time,
Inhaling,
And exhaling.
Letting your jaw relax and your body begin to settle.
As you continue breathing naturally.
Simply notice where your body is making contact with the ground or your chair.
Notice that you are supported.
Notice that in this moment,
You are here.
There's nothing to fix right now.
Nothing to figure out.
Just this breath.
If you've experienced anxiety in relationships.
Your body may have learned to stay alert.
To search for signs of distance,
Rejection,
Or uncertainty.
These responses are not flaws.
They are protective patterns your nervous system developed in an effort to keep you safe.
Today we are offering your body a different experience.
One of safety.
One of steadiness.
Bring one hand to your heart.
And the other to your lower belly if that feels comfortable.
As you inhale.
Feel both hands gently rise.
As you exhale.
Feel them soften.
Allow your breath to become slow and easy.
Imagine each exhale sending a message throughout your body.
In this moment,
I am safe.
Again in this moment.
I am safe.
Notice if any sensations arise.
Perhaps there is a tightness in your chest.
Butterflies in your stomach.
A lump in your throat.
Rather than trying to make them disappear.
Simply acknowledge them.
Silently say.
I see you.
I'm listening.
You don't have to protect me alone anymore.
Take another slow breath.
As you continue breathing.
Imagine your body surrounded by a warm,
Steady light.
This light isn't coming from outside of you.
It is already within you.
A calm,
Grounded presence that remains even when emotions rise.
You don't need certainty from someone else to begin feeling safe within yourself.
With each breath.
Remind yourself.
I can stay present with my emotions.
I can respond with compassion.
I can return to myself.
Allow these words to gently settle into your body.
You are learning that love does not require abandoning yourself.
A connection does not require losing yourself.
And uncertainty does not have to mean danger.
Take one more slow inhale.
In a long,
Gentle exhale.
Notice your body now.
Perhaps it feels a little softer.
A little steadier.
A little more spacious.
As you prepare to return to your day.
Remember that creating a more secure relationship with yourself is built one breath,
One moment,
And one choice at a time.
Every time you pause instead of react.
Every time you meet yourself with compassion instead of criticism.
You are strengthening new patterns of safety and trust.
Take one final deep breath in.
And slowly exhale.
And when you're ready.
Gently wiggle your fingers and your toes.
And slowly open your eyes May you carry the sense of grounded safety within you.
Knowing that home is not only something we find in others,
It is also something we can continue cultivating within ourselves.
Namaste.
