Welcome.
Thank you for showing up today for yourself.
This moment is a gift.
Let's begin by simply arriving.
Take a deep breath in and let it go slowly.
Feel the weight of your body,
The way the ground rises to meet you.
Let this be your sanctuary,
A quiet place just for you.
No expectations,
No doing,
Just being.
Breathe deeply,
Release completely.
Allow yourself to settle.
Allow yourself to soften.
There is nowhere to go,
Nothing to solve.
Right now,
Just you,
Your breath,
And this space of care.
Breathe deeply,
Release completely.
Bring your attention to your breath,
Your ever-present anchor.
Notice it moving through your nose,
Expanding your chest,
Softening your belly.
Feel the gentle rhythm like waves upon the shore.
With each inhale,
Invite presence.
With each exhale,
Release anything that doesn't belong.
A busy mind is not a failure.
It's part of being human.
So if thoughts come,
Allow them to float by like clouds in the sky or leaves drifting down a gentle stream.
Return to your breath again and again.
Now become aware of the space around you,
The support beneath you,
The quiet hum of the room.
Notice how the air feels on your skin.
This is the present moment.
This is where your strength begins.
Breathe deeply,
Release completely.
Imagine yourself outdoors.
Maybe it's a wooded path or an open field or the soft sand by the sea.
Feel your feet on the earth.
You are walking slowly,
Intentionally.
You feel the sun warming your skin,
The breeze brushing your face.
Birdsong dances on the wind.
Your body begins to loosen with each step.
This is coming home to your body.
Your muscles stretch.
Your lungs open wide.
This movement is medicine.
It was never about punishment.
It was always about aliveness.
Aliveness.
Allow your body to move in ways that feel good.
Allow your body to lead.
Let it show you the way back to joy.
Breathe deeply,
Release completely.
Now imagine sunlight bathing your skin.
Feel its golden warmth seeping in through your pores,
Into your bones,
Your heart,
Your soul.
Sunlight is life.
It resets your rhythms.
It calms your mind.
It lifts your spirit.
Let this light touch every cell of your being.
Breathe deeply,
Release completely.
Now imagine darkness,
Restful and sacred,
Like a quiet cave or a starry night.
Your body longs for deep rest,
Not just sleep,
But replenishment.
Allow your breath to slow even more.
Feel your body preparing to restore,
To heal,
Sleep,
Sunlight,
Stillness.
These are not luxuries.
They are your birthright.
Breathe deeply,
Release completely.
Now call to mind someone who makes you feel safe.
Someone who sees you,
Loves you,
Accepts you.
Picture their face,
Hear their voice,
Feel the warmth of their presence beside you.
Now imagine expanding that circle.
Now include those who have touched your life,
Even in small waves.
A teacher,
A friend,
A stranger who offered kindness when you needed it most.
You are not alone.
You are held in a web of connection.
And if your circle feels small right now,
Know this,
You still belong.
You are still worthy of love and this too can grow.
Breathe deeply,
Release completely.
Now turn your awareness inward to your belly,
Your gut,
The place where intuition lives.
Here lives your second brain,
Home to trillions of living organisms.
They are your allies.
They work quietly,
Transforming food into energy,
Joy,
Resilience.
Imagine feeding them with kindness,
Colorful vegetables,
Fermented foods,
Fresh water,
Stillness,
Breath.
Picture your microbiome lighting up,
Glowing with life.
Your body isn't working against you.
It is always trying to find balance.
Support it with what it needs.
Sleep,
Rest,
Movement.
Nutrients,
Omega-3s,
Amino acids,
Electrolytes,
Magnesium,
Vitamin D,
Laughter.
Your care is not vanity.
It's not indulgent.
It's necessary.
It's sacred.
Breathe deeply.
Release completely.
Gently ask yourself,
What is one small way I can care for myself today?
A glass of water.
Five minutes outside.
A quiet I love you whispered into the mirror.
You don't have to overhaul everything.
You just have to begin.
Growth is not perfection.
It is willingness.
It is the choice to try again.
This is resilience.
This is how we build a life.
One breath.
One step.
One kind choice at a time.
Let's end with a few affirmations.
Allowing them to wash over you like warm water.
You can say them quietly or in your heart.
I am learning.
I am growing.
I am worthy of care.
My body is wise.
I trust the process of healing.
I am resilient.
Breathe deeply.
Release completely.
Allow everything to settle.
Allow yourself to feel the spaciousness you have created.
Take this feeling with you as you return to your day.
Your breath is always with you.
Your body is listening.
You are never alone.
You are healing.
You are becoming.
You are home.
Breathe deeply.
Release completely.
