Hello and Namaste,
This is Monika.
Let's just pause here for a moment.
Find a position that feels safe and comfortable.
You can sit or lie down,
Whatever you prefer.
There is no right or wrong way to be right now.
Just allow your body to rest in the position that feels best.
Now gently close your eyes and take a deep breath in.
And fill your lungs completely.
Exhale slowly and let go of any tension.
One more time inhale calm and exhale heaviness.
Now allow your breath to return to its natural rhythm.
You don't need to change it,
Just notice.
Just notice the rise and the fall of your breath.
And it's okay if you feel heavy today.
It's okay if motivation feels far away.
You don't need to fix anything right at this moment.
You do not need to perform any happiness.
Just gently bring your attention to your heart center.
In the middle of your chest Imagine placing a warm,
Gentle hand over your heart.
Feel the warmth of your own presence.
And silently say this to yourself.
It is okay to feel this way.
Acknowledge the low energy today.
Don't fight it.
Imagine this feeling like a cloud passing through the sky.
The sky is still there,
Vast,
Open,
Steady,
Even if the cloud feels heavy and dark.
You are the sky,
Not the cloud.
Now breathe into this heaviness.
And with every exhale imagine you are softening around it.
Not removing it.
But allowing the space for it.
Gently rest your awareness in your body now.
Feel the weight of your body against the surface beneath you.
Maybe the bed or the chair,
Just feel the support that Earth is giving you.
You're safe.
You are secure.
And just slowly breathe into it.
Slow inhale,
Slow exhale.
And as you breathe,
Remind yourself,
I am here.
I am present.
You don't need to climb a mountain today.
You only need this moment.
One breath.
One small step and that is enough.
Now as you are near the end of this practice,
Let's just set a very small kind intention just for the next hour.
Not the whole day.
Just the next hour.
Now ask yourself gently,
What is the one small thing that would feel caring for me right now?
Maybe it's drinking a glass of water.
Maybe stepping outside for the fresh air.
Maybe simply sitting quietly for the few minutes.
Whatever it is,
Let it be easy.
Let it be kind.
And repeat silently.
I will be gentle with myself today.
I will take things one step at a time.
I honor myself beyond what I accomplish.
Now take three slow deep breath in.
Inhale kindness,
Exhale doubt.
Inhale presence,
Exhale pressure.
Inhale peace,
Exhale resistance.
And when you're ready,
Slowly begin to blink your eyes open.
Take your time.
There is no rush.
Carry this sense of gentleness with you into your morning.
Remember you are doing enough just by being here.
Thank yourself for taking this time.
Have a gentle morning.
Namaste.
