Welcome,
You're here and that already matters.
Maybe you've been hard on yourself lately.
Maybe you're tired of holding it all together and maybe you're not even sure why you're here,
Only that something inside asked for a pause.
Whatever brought you,
This is your space now,
No pressure.
So find a position that feels restful and supported.
You can sit with your spine long or lie down if that feels more natural today,
Right now.
And then let your body settle,
Let gravity have you.
And take a few slow breaths,
In through the nose and out through your mouth.
Again in deeply and out fully.
And one last time,
Nice and rich and sigh it out.
Now let your breath return to its natural rhythm with nothing forced and just presence.
Bring your attention gently to your heart space,
The center of your chest.
And without needing to change anything,
Just notice how it feels there.
Maybe there's warmth,
Maybe there's tension or maybe something you can't quite name.
Just know that all of it is welcome.
And then begin to visualize a soft light at the center of your chest and choose a color that feels soothing,
Maybe a warm gold,
A soft pink,
A quiet amber.
Let this light hover gently around your heart.
And with each breath,
Imagine it slowly expanding,
Wrapping around the chest,
The shoulders,
The back.
Gentle,
Like a warm cloth laid over bare skin,
Like the hush of dusk.
Now repeat softly in your mind or aloud.
I am allowed to be gentle with myself.
I am allowed to not know any better yet.
And I deserve my own care.
Take time with these words.
Let them land.
Let them mean something,
Even if only a little.
And if your mind drifts,
There's no need to be annoyed with yourself because that's part of this.
The returning is the practice.
So come back to the breath,
To the light,
To the heart space.
Now begin to deepen the breath just slightly,
Inhaling through the nose slowly,
Feeling the ribs expand,
And exhaling fully,
Softening the jaw,
The neck,
The shoulders.
And again,
Inhale,
Feel the belly rise,
And exhale,
Let go of what doesn't need to be carried.
And now shift your attention slightly and think back to a recent moment where you were hard on yourself.
Maybe subtly,
Maybe not.
There's no need to relive the whole situation,
Just bring it to mind.
Then gently place one hand over the heart,
Or maybe both,
And say to yourself,
I did the best I could with what I knew then.
Even when I struggle,
I am still enough.
And I am allowed to fall and learn.
Stay here for a moment and let these words settle,
Breathe with them.
And in future moments of hardship,
Remember these words,
I don't need punishment,
I need care.
I can hold myself accountable without abandoning myself.
And I am learning,
Always.
Now bring your awareness back to the body as a whole,
Not changing anything,
Just feeling.
The weight of your limbs,
The rise and fall of your breath,
The steadiness of being right here.
Now feel the soft glow around your chest again.
Maybe it's spread wider now,
Maybe not,
Just trust what's true.
And to close,
Repeat quietly and slowly,
I am here,
I am human,
And I am allowed to care for myself.
And I will meet myself with kindness and compassion again and again.
Another three breaths in to let these words settle,
Inhale fully,
And exhale slowly.
Again,
Inhale.
Feeling the light once again,
And exhale,
Letting it spread throughout your whole body.
One last time,
Inhale,
Love and compassion,
And exhale.
And when you're ready,
You can begin to maybe move the fingers,
Maybe the toes.
Take a last deep inhale,
And on the exhale,
Softly blink your eyes open.
Take a moment to notice how you feel,
Not with judgment,
Just with curiosity.
You've taken this time for yourself,
So let that be enough for now.
And whenever you feel like you're being hard on yourself,
Or you need to love yourself just a little more,
Then this is where you can return and find some self-compassion.
Thank you for being here.
