Sit in a comfortable position.
Let what you're sitting on hold you.
As you settle into this space,
Feel your feet on the floor and breathe at a pace that feels just right for this time.
Relax and settle in.
Slowly scan up your body,
Feeling your seat in the chair,
Relaxing your legs,
Your pelvis,
As you gently nourish yourself with your breath.
Moving up your body,
Relax your belly and tenderly inhale a nourishing breath,
Expanding your lower belly.
Take one of your hands and place it on your belly,
Anywhere that it feels comfortable.
Notice what pressure from your hand feels good for you.
Gently notice what comes up for you as you hold your hand to your body.
Take in a big breath.
And then slowly exhale,
Just noticing what your body feels like.
Keep breathing and expanding the sides of your rib cage.
Now take your other hand and place it on your chest.
Notice where it feels best,
What pressure feels good for you.
Say to yourself,
I'm here for you.
I'm here for you.
And be with whatever comes up.
Continue to notice the cadence of your breath and how your body is nourished by each inhale.
Gently drop your shoulders,
Acknowledging what's felt heavy that you've been carrying that you want to let fall away.
Notice your hands again and say to yourself,
I'm here for you.
It's okay to let go.
It's okay to let go.
Continue breathing,
Taking in a longer inhale and allowing yourself an even longer exhale.
If it feels okay,
Let out a big sigh on your exhale.
Do that a couple times.
And just notice your body and what it feels like here in this moment.
Sitting in this seat,
In this moment,
In this space.
If there's gratitude,
Acknowledge it.
If there's discomfort,
Acknowledge that too.
Feel your hands on your chest and your body.
And be with whatever you feel.
Internally say to yourself,
I see you.
Thank you.
I see you.
Thank you.
Now move to notice your face.
Let your mouth grow slack.
Let your mouth grow slack.
Relax your jaw.
Let your tongue come away from the roof of your mouth.
Just float inside your mouth.
Continue to draw in breaths.
And now on the exhale,
Pause.
Briefly notice what comes up.
And gently hold yourself in your hands.
Say to yourself,
I know.
I see you.
And inhale again.
And briefly pause.
And see what's here at the peak of your inhale.
Again,
Compassionately acknowledge anything that comes up.
All thoughts are welcome.
All of you,
Dear one,
Is welcome here.
Relax your eyelids and your forehead.
And breathe in a pattern that feels good for you.
Bring your attention to your heart.
Ask your heart if there's anything it wants to tell you.
Maybe it's a word or a picture.
Or even a song.
Hold this with tender curiosity.
Thank your heart for telling you what it's been holding close for you.
Continue to relax.
Breathing in and breathing out.
In and out.
In and out.
Holding yourself gently with your hands.
Now ask if any part of you needs comfort.
And tenderly follow your inner guidance.
To adjust your hands or your posture.
To provide yourself with comfort.
When you've readjusted,
Ask what part needs you.
Just listen.
With compassionate curiosity,
Acknowledge whatever comes up.
Ask if there's anything else that needs attention.
And move your hand to that place.
As if offering honor and comfort.
And again,
Ask what this part wants you to know.
Tenderly honor that place in you that's asking for your attention.
And when it feels okay,
Thank that part for letting you know what it needs.
Continue to relax anything that may have grown more tense.
Breathe in through your nose and slowly out through your mouth.
Allow gratitude.
Perhaps even awe to fill you with each inhale.
Acknowledging the goodness.
The truth.
And the kindness that's holding you in this space.
Notice what that feels like in your body.
Bring a smile to your face.
Notice what that feels like in your body.
Bring a smile to your face if that feels okay.
And notice how you feel.
Skin,
Your body,
Starting at your feet,
Slowly moving up all the way to the top of your head.
Take a few more breaths and when you feel ready,
Open your eyes and come to this precious moment.
