It's time to come home to yourself.
I'm Mare,
And I'm so glad you're here.
In my work as a therapist,
I spend a lot of time with people who are working really hard to feel like enough.
If that's you today,
This practice is for you.
Let yourself settle into a comfortable position,
Close your eyes if that feels okay,
Or let your gaze soften towards the floor.
Take one slower breath in and a long breath out.
I want to start with something you may have heard before,
But maybe haven't been able to feel yet.
Your worth isn't something you earn.
It isn't a grade you get at the end of a productive day.
It doesn't rise when you help everyone.
It doesn't drop when you rest,
Say no,
Or make a mistake.
Many of us learned the opposite.
We learned that being good,
Being helpful,
Being impressive was how we stayed safe and stayed loved.
And there's a part of you that took that lesson seriously.
A part that keeps score.
That pushes,
That reminds you of everything you haven't done yet.
Let's gently start to notice that part now.
You don't have to fight it or fix it.
Just see if you can sense where it shows up.
Maybe a tightness in your chest,
A heaviness in your shoulders,
A familiar voice that says not yet or not enough.
See if you can get curious about this part,
Rather than frustrated with it.
It's been working so hard.
It has been trying to protect you from rejection,
From disappointing people.
From feeling unwanted underneath all that pushing it has been trying to keep you safe.
If it feels right,
You might say to this part silently,
I see how hard you've been working.
Thank you for trying to protect me.
Now let's make a little room for another part of you.
The part of you that already knows your worth.
It might be quiet.
It might feel far away.
That's okay.
Bring to mind a moment when you felt simply okay being you.
Not because you accomplished something.
Maybe laughing with someone you love,
Being outside,
Resting without guilt even for a minute.
And let yourself remember what that felt like in your body.
If it feels comfortable,
Go ahead and place a hand over your heart feel the warmth there steady rhythm underneath it Your heart has been beating for you your whole life,
On your best days and your hardest ones.
And has never asked you to earn it.
Let me offer you a few words.
You can repeat them silently or just let them land.
I don't have to prove my worth today.
I'm allowed to rest and still be enough.
My mistakes don't change my value.
I am worthy exactly as I am right now.
Notice what happens as you hear these words Maybe some part of you softens.
Maybe some part of you argues.
Both are okay.
Self-worth isn't something we decide once,
It's something we practice again and again in small moments like this one.
So take one more slow breath in.
And let it out long and easy.
And when you're ready,
Let your eyes open.
Take a moment to look around and notice where you are.
As you move through the rest of your day,
See if you can catch that hard working part when it shows up.
And maybe offer it a little kindness instead of a little more pressure.
If your body is holding a lot of tension today,
You can also find my practice body scan to calm your nervous system on my profile.
Thank you for being here.
You are enough.
