Begin by finding a comfortable position,
Either seated or lying down.
Allow your hands to rest softly and gently close your eyes if that feels comfortable.
Take a slow,
Deep breath in through your nose and let it go with a long exhale through your mouth.
Once more,
Inhale deeply and exhale fully,
Releasing any tension you might be holding.
Let your breath settle into its natural rhythm now.
Calm,
Steady,
And focused.
Bring your awareness into your body.
Notice the points of contact where you are most supported.
Your feet on the floor,
Your body on a chair,
Or perhaps you're sitting on a bed.
Allow yourself to feel grounded,
Held,
And safe.
With each breath,
Invite a softening.
A softening across your shoulders.
Through your jaw.
And around your eyes.
Let yourself arrive fully in this moment.
Now,
Gently bring your attention inward,
Turning toward your heart center.
Place both hands over your heart center.
Breathing in deeply through your nose and exhaling through your mouth.
Connecting with your inner self.
You might silently ask,
How am I doing in this moment?
There's no need to search for an answer.
Just notice what arises.
What feelings come up for you?
Take a few deep breaths here.
Listening to yourself.
Connecting with your heart center.
Asking yourself,
How am I doing in this moment?
As you continue breathing,
Let your awareness scan through your body,
Noticing any places that call for your attention.
Perhaps there's a tightness in the chest.
A heaviness in the stomach.
Or even a lightness somewhere else.
Each sensation is like a message from within.
Simply notice and acknowledge this message,
Welcoming it with kindness.
As you continue to breathe into your heart center,
Ask yourself.
What do I need right now?
Maybe it's rest.
Maybe it's movement.
Perhaps it's connection,
Space,
Or simply gentleness.
Trust that whatever arises is worthy of your attention.
It can come as a feeling,
An image.
Or just a quiet knowing.
Breathing into that.
Imagine offering yourself the very thing you long for.
You If it's rest,
Let your breath feel restful.
If it's comfort,
Wrap yourself in the warmth of your own presence.
If it's strength,
Breathe in steadiness.
You Take a few moments here,
Continuing to breathe and allowing yourself to receive what you need in this moment.
Breathing in through your nose and exhaling out through your mouth.
You Begin to gently return to your breath.
Slow,
Steady,
And grounding.
Feel the rise and fall of your chest,
The air flowing in and out.
Offer yourself a silent phrase of kindness.
May I listen to myself with compassion.
May I honor what I need.
May I continue to come home to myself.
When you're ready,
Begin to wiggle your fingers and toes,
Slowly bringing awareness back into the space around you.
Take one final deep breath in and a full breath out.
Gently open your eyes,
Carrying with you the awareness of your own inner voice and needs as you move forward into the rest of your day.
