Welcome,
This is your time,
Time to meet yourself with tenderness,
Care and kindness.
I invite you to find a comfortable position,
Seated or lying down,
And to let your eyes softly close if that feels good for you.
To begin,
Take a moment to simply notice.
Notice how your body feels.
Notice the rhythm of your breath.
Allow yourself to land fully here,
Leaving behind whatever came before.
There is nothing to fix,
Nothing to change.
Simply being here is enough.
Take a slow,
Deep breath in through your nose,
And a long,
Releasing breath out through your mouth.
Feel yourself softening,
Settling.
Let's do that two more times,
Inhaling deeply,
Exhaling,
Letting go.
And again,
Inhaling deeply,
Letting go with a sigh.
Now,
Begin to bring gentle awareness to your breath.
You don't need to control it.
Just observe.
Notice the inhale entering your body,
And the exhale leaving.
Feel how the breath is steady,
Always supporting you,
Always here.
Imagine each exhale is an invitation,
Welcoming softness and care.
Each exhale is a gentle release,
Letting go of any tightness or harshness.
Picture a soft,
Warm light glowing in the center of your chest.
With every breath in,
Imagine this light growing brighter,
Radiating warmth,
Kindness,
Compassion.
With every breath out,
Feel that light expanding,
Gently filling your body.
No need to do anything special.
Just allow yourself to be held in this glow of self-compassion.
Feel it spreading to your shoulders,
Your arms,
Your hands,
To your belly.
Your hips,
Your legs,
To your neck,
Your face,
Your entire being.
Now begin to silently repeat these words in rhythm with your breath.
Inhale,
I am enough.
Exhale,
I release what no longer serves me.
Breathe it in.
Breathe it out.
Breathe it in.
Breathe it out.
Now shifting slightly.
On the inhale,
Repeating,
I welcome kindness.
On the exhale,
I let go of judgment.
And let the words soften you with every breath cycle.
And now,
On the inhale,
I offer myself love.
On the exhale,
I offer myself understanding.
Feel how each breath anchors these affirmations,
Weaving them gently into your body and mind.
If at any moment you notice thoughts of resistance,
Self-criticism,
Or doubt arising,
Pause and acknowledge them.
There's no need to push them away.
Simply notice,
Oh,
There's tension.
There's a critical voice.
There's doubt.
And with your next breath,
Gently offer compassion to those parts of you too.
They're simply trying to protect you.
Imagine wrapping them in the same warm light from your chest.
Holding them with kindness.
Breathing softness into them.
Now,
Expand your awareness to your entire body.
Notice how it feels now.
Maybe lighter.
Maybe softer.
Feel the gentle rhythm of your breath still flowing.
Feel the warm,
Compassionate light surrounding you,
Within you.
Take a moment to silently repeat one final affirmation.
I am worthy of love and kindness,
Just as I am.
Let that settle deep within you.
Take one final nourishing breath in.
And a long,
Slow breath out.
When you're ready,
Gently wiggle your fingers and toes.
Maybe stretch softly.
And in your own time,
Open your eyes,
Carrying this self-compassion with you into the rest of your day.
Thank you for practicing with me today.
