Hi.
I'm so glad you're here.
Before we jump in,
I just want to say this is a space for you.
You don't have to do anything perfectly.
You don't have to feel a certain way.
This is simply a few minutes to breathe,
To pause,
And to come back to you.
Think of this as a reset.
A quiet moment to check in with your body,
Your heart,
Your breath.
You don't have to carry everything now.
You get to let some of it go.
So find a comfortable seat or lie down if that feels better.
Close your eyes or soften your gaze and let's begin.
There's no agenda,
No expectations.
This is just a pause to breathe,
To soften,
And to return.
Let your breath start to slow down.
Let the noise dim.
You don't have to hold it all right now.
Start by gently placing a hand on your chest or your belly,
Whatever feels grounding,
Even the floor beside you.
Let's breathe in through the nose and out through the mouth,
Nice and slow.
Breathe in again and let it out through the mouth,
Just releasing here.
Let's try for a rhythm.
Inhale for 4,
2,
3,
4.
Hold for 2.
Exhale for 6,
5,
4,
3,
2,
1.
Again,
Inhale 1,
2,
3,
4.
Hold 1,
2.
Exhale 1,
2,
3,
4,
5,
6.
In for 4.
Hold for 2.
Release for 6.
In.
Hold.
Release.
In.
Hold.
Release.
Let your breath send a signal to your body.
We are safe.
We are here.
We can slow down.
Now find the natural rhythm that just feels good to you.
There's no rules.
There's no perfect way to breathe.
Just find your way.
You can breathe in through the nose and out through the nose,
In through the nose,
Out through the mouth,
Whatever feels good to you.
Now scan your body without judgment.
Start at your head and move slowly down.
Notice any tension,
Tightness,
Or emotion living there.
Don't try to change it.
Just notice it.
Your forehead.
Your jaw.
Your neck.
Your shoulders.
Let each area soften just a little with the exhale.
You can say quietly to yourself,
I don't have to carry it all right now.
Keep going through the chest,
The belly,
The hips,
The legs,
The feet,
Until you reach the very tips of your toes.
This is a practice of permission.
Permission to feel.
Permission to release.
Permission to rest.
Just continuing to be here with your breath.
In this space,
Let these words land gently.
You don't have to believe every word,
But let your nervous system hear them anyway.
I am allowed to feel what I feel.
I don't have to be okay to be worthy.
I am doing the best I can with what I have.
I deserve ease.
I deserve support.
I am enough right here as I am.
If your mind wanders,
It's okay.
Just come back to the breath.
Maybe even whisper to yourself,
I've got me.
I'm here.
I'm doing okay.
Hearing these words one more time,
I am allowed to feel what I feel.
I don't have to be okay to be worthy.
I'm doing the best I can with what I have.
I deserve ease.
I deserve support.
I am enough right here as I am.
I am here and I deserve it.
I am here.
I am here.
I am here.
Let's take one final deep breath in and a full grounded exhale out.
Gently bring your awareness back to the space around you.
Take it slow.
You can move your fingers and toes,
Roll your shoulders if that feels good.
There's no rush here,
But when you're ready,
Open your eyes.
You just gave yourself exactly what you needed.
A moment of care,
A moment of calm,
A moment to come home to yourself.
Thank you for taking this time.
Thank you for meditating with me.
Have a good day.
Have a beautiful day.
