Welcome.
I want to start by saying thank you for taking this time for yourself.
It's really important.
Particularly when the days are growing shorter and the sunlight begins to fade,
Because you may notice something changing within you too,
And it's really good to give yourself this time.
Perhaps getting out of bed feels harder,
Your energy is lower,
Your motivation has disappeared,
Or there's a heaviness in your mood that you can't quite shake.
For those experiencing seasonal affective disorder,
These feelings can be particularly challenging.
And sometimes even the simplest things can feel like an enormous effort.
If this sounds familiar,
I want you to know that you don't have to fight how you're feeling in this moment.
You don't have to force yourself to be positive or expect yourself to feel better immediately.
For the next few minutes,
We're simply going to create a little space for comfort,
Calm,
And gentle encouragement.
So please find a comfortable position,
Either sitting or lying down.
And if it feels right for you,
Softly close your eyes.
Take a slow,
Gentle breath in.
And let it go.
Another easy breath in.
And as you breathe out,
Allow your shoulders to relax.
Let your jaw soften.
Release any tension you're holding in your hands.
Now bring your attention to the sensations within your body.
Perhaps there's tiredness.
Perhaps there's a feeling of heaviness or a desire to withdraw from the world.
Whatever you notice,
Simply acknowledge it.
You don't need to change anything right now.
Imagine that,
With every breath,
You're giving yourself permission to stop struggling against how you feel.
To simply be here,
Just as you are.
Now I'd like you to imagine a small,
Comforting light glowing gently in the center of your chest.
It's not a bright,
Overwhelming light.
It's soft,
Warm and steady.
Like the glow of a candle on a dark winter evening.
And as you breathe,
Imagine this gentle warmth slowly spreading through your body.
Across your chest.
Down through your arms.
Into your hands.
And gradually through your whole body.
There's nothing you need to do to make this light brighter.
Simply allow it to be there.
As you rest in this warmth.
Remind yourself that the way you feel today does not define who you are.
Your energy may be lower.
Your motivation may come and go.
Some days may feel more difficult than others.
But you are still you,
Still worthy of kindness,
Still deserving of care.
And you don't need to accomplish anything to earn that care.
Now silently repeat these words to yourself or simply listen as I say them.
I can be gentle with myself on difficult days.
I do not need to do everything today.
Small steps are enough.
I deserve support,
Rest and moments of comfort.
And now let's gently turn our attention towards the day ahead.
When you're feeling low,
Even ordinary tasks can seem overwhelming.
So rather than thinking about everything you need to do,
I'd like you to focus on just one small manageable step.
Perhaps it's opening the curtains and welcoming some natural daylight.
Perhaps it's getting dressed,
Stepping outside for a short walk.
Or sending a message to someone you trust.
Or perhaps today,
Your small step is simply giving yourself permission to rest without guilt.
Whatever comes to mind,
Imagine yourself taking that step.
See yourself moving through it slowly without pressure and notice how it feels to approach your day with patience rather than expectation.
Remember,
Progress doesn't always look like doing more.
Sometimes it looks like taking care of yourself in the middle of a difficult day.
Sometimes it means asking for help.
And sometimes it simply means recognizing that you're doing the best you can with the energy you have.
Now take one final gentle breath in.
And slowly breathe out.
Feel the surface supporting your body.
Notice the space around you.
And when you're ready,
Softly open your eyes.
As you continue with your day,
Carry this thought with you.
You don't have to feel bright and energetic to take a meaningful step forward.
You don't have to wait until everything feels easier to offer yourself kindness.
And even when the seasons feel heavy,
You deserve moments of warmth,
Connection and care.
One breath.
One small step,
One day at a time.
Thank you for sharing these few minutes with me today.
You
