Welcome.
Find a comfortable position,
Seated or laying down,
And let your eyes close or soften towards the floor.
Take a slow breath in through the nose and release it through the mouth.
Again,
Breathe in.
And let go.
Let your shoulders drop.
Let your jaw loosen.
Let your hands rest,
Heavy and still.
The next few minutes.
There is nothing to fix.
And know where it should be.
Simply breathe.
And notice the earth here.
Perhaps you may begin by noticing your natural breath without needing to change it.
The rise of the chest.
And its gentle fall as you breathe out.
Imagine each breath as a soft wave gently washing in.
And watching back at home.
Entirely in its own time.
Nothing forced.
Nothing wrong.
Now bring to mind a sense of inner harmony,
Like different instruments finding the same key,
Your thoughts,
Feelings and body all settling in to one steady rhythm.
On your next breath in,
Say to yourself,
I am infirmity.
And on the breath out and let things settle.
Notice any place that you might be holding tension.
And let your breath soften around us.
You don't need to push it away.
Simply make some room.
Now,
Bring your attention to the center of your chest,
To your heart.
Imagine a warm golden light glowing there,
Small at first,
Then getting a little brighter with each breath.
That light is your courage.
Bravery is not the absence of fear.
It's choosing to move forward while fear is present.
And you have done this before.
Try and remember a moment when you were braver than you thought you could be.
Be large or small.
Let yourself feel what that was like in your body.
And as you breathe in,
Tell yourself,
I am brave.
And as you breathe out,
Tell yourself,
I meet this moment.
Let this golden light grow until it fills your chest,
Shoulders,
And arms.
Steady and warm.
Let your attention travel down through your spine,
Through your legs and into the ground beneath you.
Feel your connection to the air.
Imagine roots growing through your body,
Deep and strong.
This is the tenacity.
Quiet strength that keeps going.
It does not shout,
It simply continues,
One breath and one step at a time.
Think of something that you're working towards,
Something that matters to you.
We do not need to see the whole path.
The only thing you need is the next step.
As you breathe in,
Tell yourself,
I keep going.
And as you breathe out,
One step at a time.
Notice that you can be gentle and strong at the same time.
Just like a tree that bends in the wind without breaking because its roots hold strong.
Now let all three qualities blend together,
Harmony,
Like a calm and even rhythm.
Bravery like a warm light in your chest.
Tenacity like roots holding you steady.
Breathe in all three,
Harmony,
Bravery and tenacity.
And breathe out and let them settle into your body.
And one more time in harmony,
Bravery and tenacity.
These qualities are not something that you need to find.
They are all already a part of you,
And you can return to them whenever you need,
Simply by pausing and taking a breath.
Gently begin to wiggle your fingers and toes.
And when you're ready.
Widen your eyes,
Carrying this steadiness with you into the rest of the day.
Thank you for taking some time for yourself.
And be kind to yourself today.
