Welcome.
Are you sitting comfortably?
Take a moment to look around at your surroundings.
What do you see?
What do you hear?
Now,
With your eyes still open,
Take a deep breath and let go of everything while exhaling.
Do it again.
Breathe in and let go.
Once more.
Deep breath and exhale.
Now,
Close your eyes.
Take a moment to arrive in yourself.
Welcome.
Whoever you are,
However you feel right now,
Whatever thoughts come up in your mind,
You are welcome.
Take a moment to thank yourself for being here.
Now,
Notice your breathing.
Where do you feel it?
Stay present to your breathing for a while.
Whenever a thought arises,
Notice the thought and then come back to the breath.
Do it again.
Whenever a feeling arises,
Notice the feeling and then come back to your breathing.
Whenever a sensation demands attention,
Notice the sensation and then return your attention to your breathing.
Now,
Notice your breathing.
Now,
Feel into your body.
Take some time to notice what is there.
Which parts of your body feel relaxed?
Which parts of your body feel tense?
Which parts of your body do you not notice?
Take a moment to be grateful for your body.
Now,
Tune into the part of your body that feels the most tense.
Give some space to this tension.
Allow yourself to feel it.
Now,
Speak to this tension.
Ask it,
Why are you here?
And listen.
Now,
Take a moment to just breathe.
Now,
Tune into that same tension once again.
And ask it,
What do you need?
And listen.
Let go and take a moment to just breathe again.
Now,
Take a moment to be grateful for whatever came up.
Now,
Speak to yourself.
If you are in a space where sound is not welcome,
Then use your inner voice.
Otherwise,
Speak out loud and say,
I am kind to myself.
What happens in your body when you say that?
Say it again.
I am kind to myself.
Which thoughts come up when you say this?
One more time,
Say,
I am kind to myself.
How do you feel when you say that?
Whatever comes up,
It is welcome.
However you feel right now,
You are welcome.
Now,
Listen.
Now,
Gently become aware of your surroundings again.
When you are ready,
Open your eyes.
If you feel like it,
Write down what you have learned or whatever came up.
Expressing what is inside of you externally,
Even in writing,
Is a powerful way to release tension,
To reflect and to learn.
Now,
Let's take a moment to be grateful for what you have learned or what you have learned or what you have learned.
