Hello,
My friends.
This is Kalyani.
Thank you for taking this short and sweet,
Powerful break from your day.
A chance to renew your soul and become an even better version of you.
Each mindful minute's practice is a soft landing,
A gentle reorientation,
A way of remembering yourself in the midst of the chaos of everyday life,
A way of bringing peace to your mind and ease to your body.
As we regulate our nervous system together in small bite-sized practices,
You deserve this time to feel better.
Today's topic is self-acceptance.
I am enough.
I invite you to take a few long,
Slow breaths as we push the pause button on our day,
Allowing your eyes to close gently for just a few moments.
Allow yourself to arrive fully here in the present moment,
And take your time to get really comfortable.
Give yourself full permission to pause,
Softening into this position of ease,
And ready to recharge.
There is nowhere else you need to be.
There is nothing that cannot wait.
You are worthy of this time.
Feel the breath just naturally slowing down,
Becoming steady and easy.
My teacher would say,
In order to be truly selfless,
You must first become selfish.
A softer way of saying that is in order to offer your support to others,
It is imperative that you take care of yourself first.
This is your time.
By taking this time to replenish,
You will feel more focused,
More productive.
You will find that it feels as if you actually create more time for everything you need to accomplish,
Because you took the time to center yourself first.
Imagine that deep within your heart is a beautiful place for a garden,
A hidden sanctuary surrounded by a white picket fence,
Its rich,
Earthy fragrance calming,
Lulling your thoughts into a peaceful state.
The soil,
Neglected over time,
Has become a mosaic of cracked,
Dry clay.
But through your attention,
It begins to transform.
Awareness starts a magical,
Slow-motion alchemy of decay,
Where old brown leaves become rich,
Black soil.
Together,
Let's use the breath to pull the weeds of negativity out from the roots,
To transform what happened to us into what happened for us to learn and grow.
Breathe in deeply through your nose,
Breathe out through your mouth,
And let the breath wash away any feelings of tension.
Breathe in and let the breath renew the cells in your body.
Breathe out all stress,
And breathe in freshness.
Breathe out anything that has been lingering on your mind,
Letting go of old beliefs,
And sifting through the debris of the past to find hidden treasures of truth.
And when you're ready,
Allow the mouth to close gently.
Begin to breathe in and out of your nose.
Notice the soil in your garden,
The earth is lifted,
Aerated,
Broken down.
At first,
The weight of the past feels heavy and unforgiving.
But the heady scent of potential gives you the strength to keep going,
Until you notice that the soil,
Once a cold hard crust,
Easily breaks apart in your hands.
The air filled with the scent of dampness,
Soft and fluffy dirt,
Dark and rich,
Full of life-giving nutrients,
Now smelling like sweet earthen chocolate,
A dark nutrient-dense promise,
Like a freshly made bed for a welcomed guest.
Ready to receive the seeds of a new beginning.
Allow the breath to lengthen.
Let the breath become slow and deep.
Trust the breath to find its own comfortable rhythm and pace.
So much of your time is about giving.
This is your time to receive.
Allow yourself to receive.
Allow yourself to receive.
To welcome these words into your heart as truth.
Planting the seeds of a whole new way of being.
As the breath falls in and the breath falls out with as little effort as possible,
Let's choose to remove the stigma from the word selfish.
Taking this time for you is an act of service to the greater good.
Taking care of yourself is essential daily maintenance.
When your needs are met daily,
You feel strong,
Loving,
Healthy,
And full of vitality.
You feel ready to be of service to others,
Able to contribute from a place of love.
Rest in the stillness.
Rest in the stillness.
Welcome the silence.
And let these words land and take root deep within the garden of your heart.
Truth blossoming from the seeds we plant.
Truth blossoming from the seeds we plant.
You are doing enough.
Your contribution is enough.
You are worthy,
Capable,
And valuable.
Just as you are.
Just as you are.
No need to change a thing.
You are enough right now.
Listen carefully and repeat these words silently within.
I am doing enough.
My contribution is enough.
I am worthy,
Capable,
And valuable.
Just as I am.
No need to change a thing.
I am enough right now.
Again,
Let these words land fully.
Accept them as truth.
They are true.
I am doing enough.
My contribution is enough.
I am worthy,
Capable,
And valuable.
Just as I am.
No need to change a thing.
I am enough right now.
Now,
Pick the sentence that resonates the most with you,
Repeating it over and over,
Allowing the words to be an anchor.
Let them sink in and settle.
I am doing enough.
My contribution is enough.
I am worthy,
Capable,
And valuable.
Just as I am.
No need to change a thing.
I am enough right now.
See the Bear Garden transforming into a beautiful,
Lush,
Riot of color.
Flourishing under your love and acceptance.
Affirming you are allowed to be both a masterpiece and a work-in-progress at the same time.
The world needs your voice,
Your presence,
Your presence.
The world needs you.
Hold yourself tenderly with love and care.
The same love and care you offer to others.
And as you do,
Say the words again.
I am doing enough.
My contribution is more than enough.
I am worthy.
Capable and valuable.
Just as I am.
No need to change a thing.
I am enough right now.
Let those words be implanted deeply within.
Come back to your breath now.
Allowing your breath to find its own comfortable rhythm once more.
Allowing yourself to be filled with gratitude.
Sending gratitude into your body and mind.
For the ability to pause the busyness of your day.
Grateful for this brief moment of awareness.
Holding the sanctuary of your garden deep in your heart.
A quiet oasis to retreat to.
A gentle reminder to return to the breath when life overwhelms.
When you feel ready,
Gently blink your eyes open with a smile.
Continue your day with the awareness that what you are doing is enough.
Your contribution is enough.
You are worthy,
Capable,
And valuable.
Just as you are right now.
Make today a great day,
My friends.
