Come into a comfortable position,
Allowing your body to settle.
Feel the gentle pull of gravity rooting you down,
Sensing the ground beneath you fully supporting your weight.
With each breath,
You melt down even more,
Finding a gradual inhale through your nose and an equally slow exhale through thinly pursed lips,
Taking this at your own pace,
Inhaling and exhaling.
Now gently bring your fingertips to the ends of your collarbones,
Right by where your neck is.
Gently use your fingers to just tap on this area,
Tapping on the ends of those collarbones.
And as you tap,
I want you to repeat after me,
Whether you do it silently or aloud.
This too shall pass.
Feel the rhythm of your tapping grounding you in the present moment.
Continue this gentle tapping as we bring our attention back to our breath.
With each inhale through your nose,
Consciously draw in what you truly need right now.
Strength,
Resilience,
Patience,
Courage.
Whatever you choose,
Really feel and embody these qualities.
Breathe it into reality.
And with each exhale,
Again exhaling through your thinly pursed lips,
Allow yourself to release anything that is weighing you down,
Stress,
Anxiety,
Helplessness,
Grief,
Whatever it may be.
And continue this for a few rounds of breath on your own.
Soften every part of your body as you breathe in strength,
Resilience,
Patience,
Courage.
And as you breathe out all of that stress,
Anxiety,
Any negativity,
Anything that is weighing you down,
See if you can soften a little more through your legs,
Through your hips,
Through your belly,
Through your shoulders,
Through your arms,
And through all the muscles in your face,
Softening your jaw,
Releasing your tongue.
Give yourself permission to be vulnerable in the safe and comfortable space that you have created.
Now,
As challenging as it may feel,
Allow your mind to recall a difficult time,
Perhaps a moment of overwhelming despair,
Grief,
Whatever it may be.
Visualize that version of you clearly standing or sitting directly in front of you.
Notice their posture.
Feel their emotions.
Notice the look in their eyes.
Now with immense tenderness,
Step forward and give this past version of yourself a tight and loving hug.
Feel the warmth of the embrace.
As you do,
Whisper these words to them,
Look how far we've come.
You are not alone,
We are here now.
Take a moment to offer any other words of comfort,
Reassurance,
Or understanding to this vulnerable part of yourself.
Allow compassion to flow freely,
Gently releasing this hug,
Keeping that version of you present.
Remember the incredible strength that carried you through all of those challenging moments.
Recall how you resiliently found your way through it.
Recall the steps that you took to feel better.
The hope within you that guided you.
Think of all the glimmers of joy,
Moments of peace,
And instances of strength in your life.
As you hold on to these precious memories,
Continue to tap.
This too shall pass.
You will find those glimmers again.
Even as you acknowledge these challenging past experiences,
Know that they are just a part of your journey.
They are fragments of your story and do not define your future.
Bringing your attention back to your breath,
Feel it anchoring you down.
Each inhale bringing a grounding presence.
Each exhale bringing clarity.
You are here,
You are present,
You are moving through this,
Overcoming this difficult time with grace.
Gently releasing your fingertips from your collarbones,
Maybe placing one hand on the heart,
One hand on the belly.
Taking a deep inhale,
Exhale releasing it all.
Carry this sense of peace and compassion with you through the rest of your day or evening.
