Hi.
Thank you for showing up today.
I know mornings can be heavy.
Some of us wake already carrying pain.
Maybe it's rage simmering under the skin.
Maybe it's grief that never got to speak.
Maybe it's fear that keeps the chest tight.
I want you to know this space is safe.
And in this practice,
You are understood.
Rest one hand over your chest,
The other over your belly.
Feel the weight of your body pressing into the ground.
You don't have to fight anything here.
You don't have to perform.
You only have to breathe.
We'll be using a 4-2-6 rhythm.
Inhale through your nose for four counts.
Hold gently for two counts.
Exhale slowly through your mouth for six counts.
This breath calms fight or flight.
It tells your body,
I am safe.
Let's begin together.
Inhale for four.
Exhale for six.
Again,
Inhale for four.
Exhale for six.
Close your eyes if you haven't already.
Bring awareness to the wound you carry.
It might rise as anger,
Sadness,
Or just an ache.
Whatever it is,
You don't need to push it away.
You're not here to fight it.
Exhale six.
With each inhale,
Whisper inwardly,
This wound is seen.
With each exhale,
This fire is mine to tend.
Keep breathing like this.
Feel how the body begins to shift.
The shoulders lower.
The heartbeat steadies.
The wound is still here,
Yes.
But it is no longer running wild.
You are tending it.
This is not suppression.
This is not bypass.
This is sacred tending.
Breathe into the wound.
Feel it soften,
Not vanish,
But soften under your breath.
Exhale,
And imagine smoke leaving the body.
Let yourself stay here a while.
The breath is steady.
The wound is being held.
Thoughts may rise,
Memories,
Anger,
Grief.
Let them come.
Let them pass.
Your breath is the anchor.
Turn to the mantra,
This wound is seen.
This fire is mine to tend.
Feel into the chest.
Notice how the wound feels when it's giving breath instead of battle.
Notice how the nervous system shifts slower,
Steadier.
This is not about fixing yourself.
It's about listening.
It's about being here.
It's about compassion.
Every wound we carry is not a curse,
It's a teaching.
It's a training ground.
Inhale,
Four.
Exhale,
Six.
Again,
Inhale,
Four.
Hold,
Two.
Exhale,
Six.
Now,
Rest in the silence that follows.
Bring your attention back to your body.
Feel your seat,
Your hands,
Your breath.
Slowly allow your eyes to open.
As you rise from this practice,
Remember,
The wound is not your enemy,
It is part of your training.
You are not broken.
You are becoming.
Carry this breath with you.
When rage stirs,
When grief returns,
When panic claws come back.
Six out.
This wound is yours to tend.
Thank you for practicing today.
May you carry this fire as clarity,
Not destruction.
May you remember you are seen.
