Find a comfortable and quiet place,
Where you can relax for the next few minutes,
Sit or lie down,
In a position where you can find comfort.
Close your eyes gently,
And take in a few deep breaths,
Allowing yourself to settle into this moment.
Let go of any immediate concerns or distractions,
You can deal with things later,
Now this is me time,
So give yourself permission to focus solely on your inner experience.
So now we'll just ground and centre ourselves,
Begin by taking a deep breath in through your nose,
Filling your lungs completely,
Hold for a moment,
And then slowly exhale back through your nose,
Releasing any tension or stress.
And now repeat that,
And as you do,
Allow the breath to bring you deeper into a state of relaxation.
Feel the ground beneath you,
Supporting your weight,
Imagine roots growing from the base of your spine or the soles of your feet,
And these roots anchor you firmly to the earth,
Helping you to feel strong and centred.
So allow yourself to feel that now,
A sense of being stable and supported,
Connected to the present moment,
And shift your attention to the top of your head,
What can you feel?
And allow that sense of connection with your body and relaxation as you bring that awareness to it,
To move from the top of your head,
Down your face,
Neck and throat,
Shoulders,
And carry this on all the way down the body,
In your own time,
Noticing any areas of tension or discomfort,
And as you become aware of these areas,
Imagine breathing through them,
Sending your breath to them,
Softening and releasing any tightness with each exhale.
And don't rush through,
Go slowly and really take your time with this body scan,
Honouring your body and offering it compassion and care.
And now bring your attention to your heart centre,
If you wish you can place a hand over your heart and see if that feels comforting.
Take a moment to acknowledge yourself as you right now,
Radical acceptance of who you are,
We are all different,
And that's what makes the world beautiful.
And just like anyone else,
You have your place here,
Not a you in the future,
Not a you who's somehow perfect in your own eyes or the eyes of others,
You,
Here,
Now,
As you are,
With nothing changing,
No self improvement,
Just you,
The real you.
And recognise your uniqueness,
What's unique about you.
You may find this difficult,
You might think you're ordinary,
But it's not the case.
You are precious,
You are needed,
And what strengths do you have,
And what's brought you on your journey to this moment,
Perhaps a life of struggle,
Disappointment,
Anxiety.
We all come to these kind of teachings because of struggle,
So don't wish it were different.
Everything that has happened in your life has led you here,
Back to the very beginning.
And silently repeat to yourself,
I am enough,
Just as I am.
I am enough,
Just as I am.
I am worthy.
I am worthy.
I am worthy.
And just now,
If it feels comfortable doing so,
Wrap your arms around you and give yourself a hug.
You are enough,
Just as you are.
And then bring in the practice to a close,
Relax any effort,
And just be you,
Here and now.
And when you're ready,
Open your eyes,
And say to yourself today,
Throughout the day,
I am enough,
Just as I am.
Have a wonderful day.
