Take a moment to find a comfortable position,
Let your body settle and let your breath soften.
Allow yourself to arrive right here,
Right now,
In this moment.
Take a deep breath in through your nose,
And let it go nice and slow.
One more time,
Breathing in,
And breathing out.
Let your shoulders relax,
Your jaw loosen,
And let your belly soften.
Feel your body supported by the chair,
The ground,
And the earth beneath you.
Grandmother earth holding you steady and unwavering.
And now gently bring your awareness to your heart.
No forcing,
Just noticing.
Feel its warmth,
Its rhythm,
Its quiet intelligence.
Now silently say to yourself,
I am safe to be here.
Let your breath roll in like a soft wave,
And back out like a soft wave.
Now bring your mind to a part of you that often feels judged.
A part that tightens,
A piece of you that tries and tries.
A part that has been misunderstood,
Overlooked,
Or pressed upon by the world.
Perhaps you notice how it is in your body.
Perhaps you notice how it feels,
How it looks,
Or maybe it's something you notice about how you speak,
Move,
Or express yourself.
Just allow that part to come forward gently.
Let it be seen.
Notice where it lives in your body.
How does it feel in your chest,
Your belly,
Your throat,
Your jaw,
Your back.
There's no need to fix it,
No need to analyze it,
Just allow.
And now place a hand on that part of your body,
Or simply imagine placing a hand there.
Feel the warmth,
The presence,
And softly whisper to that part,
I see you.
I honor you.
You are not wrong.
Let your breath deepen just a bit,
And let your nervous system settle into this moment of truth.
Now imagine a warm golden light.
The color of compassion.
The color of unconditional acceptance beginning in your heart.
See it glowing there,
Soft,
Steady,
Warm.
And with each breath,
Let that golden light expand.
Notice how it fills your heart.
This warm golden light now fills your chest.
And with your next big breath in,
That golden warm light travels to your belly.
Now let it move into the part of you that you've been judging.
Let the light wrap around it like a warm blanket,
A loving cocoon,
A soft embrace.
As the light surrounds this part of you,
Say,
Thank you for trying to protect me.
Thank you for carrying what was in my heart.
What was never yours.
I release you from judgment.
I release you from shame.
I release you from old stories that never belonged to you.
Now take a slow breath.
And imagine on your exhale,
The release,
The letting go.
And on your next breath in,
Imagine that golden light expanding beyond your body,
Around your entire being,
Like a halo of compassion,
A field of non-judgment,
A sanctuary of truth.
For in this moment and in this light,
You are sitting in the center of pure acceptance.
Feel how your body responds when judgment softens.
Play witness to the space.
Notice the ease and feel the relief.
And now imagine someone in your life who you often feel judged by,
Or someone you often judge.
Not choosing anyone who feels unsafe,
Only someone who holds emotional weight.
See them standing a few steps away from you,
See them clearly,
Notice their posture.
What is the expression on their face?
What is it about their presence?
And now bring that same golden light extending from your heart to theirs.
This does not approve their behavior.
This is not an excuse of anything.
This is simply to acknowledge that they too carry their own wounds,
Their own conditioning and patterns.
Silently say to them,
Just like me,
You are doing the best you can with what you've lived.
Just like me,
You have been shaped by your past.
Just like me,
You long for safety,
Love and belonging.
I release the judgment between us.
Notice the golden light soften the space between you.
See the tension loosen and see the heaviness dissolve.
Perhaps it goes to the sky to be transmuted and transformed,
Or it melts down to the earth to be reabsorbed,
Transforming any of that negative energy.
And now bring that focus back to yourself,
To your breath,
Your body,
Your mind.
And your heart.
Place your hands on your heart,
Stacking one on top of the other.
And affirm,
I am learning compassion.
I am softening into truth.
I am safe to be seen.
I am safe to belong to myself.
And take a slow breath in,
Letting these words ripple into every cell and tissue,
Organ and system in your body.
And as you exhale,
Release anything that does not belong to you.
Let that golden light settle deeply into your being and gently whisper,
May I be kind to myself.
May I be gentle with myself.
May I honor my humanity.
May I release judgment and step into harmony.
Now take one last big breath in,
Feeling grounded,
Present,
And whole.
And as you exhale,
Begin to turn back to the space around you,
Maybe wiggling your chest.
Toes and your fingers and roll your shoulders.
And slowly open your eyes.
Welcome back.
Namaste.
