Welcome,
Love.
Find a position that feels comfortable for your body,
Whether that's lying down,
Sitting in a supported chair,
Or resting against a wall.
Allow your eyes to close gently if that feels safe,
Or soften your gaze toward the floor.
Take a slow breath in through your nose,
And let it out through your mouth,
As if you're releasing a small sigh.
Again,
Inhale,
And exhale.
Let each breath be a reminder that you are here now.
Begin to notice where your body meets the surface beneath you,
The support that holds your weight without asking anything in return.
Feel your spine lengthen slightly on the inhale,
And your shoulders drop on the exhale.
If it feels comfortable,
Place one hand on your heart,
And one hand on your belly.
Notice the rise and fall of your breath beneath your palms.
Without forcing anything,
Just watch the rhythm that is already there.
From the time we are small,
The world begins to teach us how to be.
We learn what earns a smile,
What words are met with approval,
When to hide our feelings,
How to make ourselves easier to understand,
Or easier to love.
Over time,
These lessons weave themselves into a mask,
A way of being that feels safer in a world that can be unpredictable.
The polite smile,
The careful tone,
The way we tuck away the truest parts of ourselves,
Not because we choose to,
But because we learned that doing so might protect us.
Notice with compassion the masks you've carried.
They were never evidence of inauthenticity.
They were a sign of your resourcefulness,
Your ability to adapt and survive.
Imagine a place or a person where you feel completely safe.
Somewhere the air feels softer.
Somewhere your shoulders naturally drop.
And you can breathe with your whole chest.
Picture yourself there,
In that space,
Or with that person.
Notice the textures,
The sounds,
The temperature of the air.
Feel the quiet knowing,
I am safe here.
With each exhale,
Let the mask loosen,
Not ripped away.
Just gently set aside.
Notice how your face feels without it.
Notice how your breath moves more freely.
Feel the small relief that grows with each moment you can just be.
Take a few breaths here,
Savoring the sensation of ease.
This relief is not a gift someone else gives you.
It's a part of you.
A part you can return to whenever you are in safe company and even in moments alone.
When you're ready,
Slowly deepen your breath.
Gently wiggle your fingers and toes.
And opening your eyes,
Bringing with you the reminder,
Your truest self has always been here.
And in the right spaces,
It is safe to be fully seen.
And always remember,
You are loved.
You are enough.
You are whole.
