Find a comfortable position allowing your body to settle.
Let your eyes close if that feels natural.
Take a slow breath in and a gentle breath out.
Begin by noticing the weight of your body.
Notice where you make contact with the chair,
The floor or the bed.
Allow yourself to be supported.
Feel the natural movements of your breath.
Notice the inhale and the exhale.
Now bring your awareness to your heart.
Place a hand there if it helps you connect.
Become aware of any sensations,
Warmth,
Tightness,
Openness,
Heartache,
Calm,
Stillness.
Whatever is present is welcome.
There is nothing to fix,
Only awareness.
Let your breath gently move through your body and simply notice how the heart space responds.
Now without trying to change anything,
Allow your attention to suffer.
Keep the heart space room to simply be.
Now quietly offer yourself a few simple phrases of kindness.
I want you to lift your hands up to the sky and bend the elbows and open your heart to the sky.
Now repeat each phrase softly in your mind or out loud.
May I meet myself with compassion.
May I allow myself to heal in my own time.
May I treat my heart with gentleness.
If any phrase feels especially meaningful,
Repeat it silently for a few breaths.
Now repeat this affirmation.
I am healing one breath at a time.
I am healing one breath at a time.
I am healing one breath at a time.
Allow the words to settle into the quiet space within you.
Now slowly deepen the breath.
Inhale and exhale.
Now become aware of the room around you,
The sounds,
The temperature,
The light behind your closed eyes.
Gently move your fingers and your toes,
Bringing life back into the body.
Take one final slow breath and offer yourself one more gentle phrase.
I am worthy of a peaceful heart.
When you're ready,
Softly open your eyes.
Have a beautiful day.
