Hi love.
Welcome.
If you found your way here,
Maybe you've been feeling heavy.
Checked out.
Disconnected from yourself,
From your body,
From the world.
You're not alone.
This practice is a soft place to land.
Not to fix or force anything.
Just to be with what's here.
And to gently remind you that you are still here too.
Let's begin by finding a comfortable position.
Seated,
Lying down,
Whatever feels supportive.
Let your body be held.
And begin to notice your breath as it moves in and out.
Not changing it yet.
Just noticing.
Like you're watching the waves come in and out.
Now take a deep breath in through your nose.
Hold it for just a second.
And exhale out of the mouth.
Do that two more times.
Inhale through the nose.
Exhale out of the mouth.
One more.
Deep inhale.
And this time you're going to sigh it out nice and loud.
Feel the weight of your body.
The parts of you touching the ground.
Let gravity hold you.
Let your shoulders drop.
Let your jaw soften.
Let yourself land right here.
It's okay if you've been feeling off.
If you felt unmotivated,
Numb,
Tired,
Disconnected.
There's so much noise in the world.
So much happening all the time.
It's human to want to check out sometimes.
But even in the disconnection there is a part of you still reaching.
Still listening.
Still hoping.
Let's take a moment to honor that part of you.
The one who pressed play today.
The one who is still trying.
Still showing up.
Now return your focus to your breath.
We'll move into a really simple breath pattern.
Inhale for four seconds.
Hold for four seconds.
And exhale for six.
Now let's begin together.
Here we go.
Inhale.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Five.
Six.
Now we're going to repeat this two more times.
I'll guide you and then I'll be quiet so you can do it on your own.
Here we go.
Inhale.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Five.
Six.
Continue on your own.
Let this breath slow everything down.
Let it remind your nervous system you are safe.
You are here.
Here we go.
Now bring to mind one thing.
Just one that brings you even the smallest sense of peace.
It could be a place,
A person,
A memory,
A song,
A color,
A texture.
Let that image or feeling rise.
Let it fill your body with warmth,
Even if only a flicker.
This is your spark.
This is the thread that brings you back to yourself.
You don't need to have all the answers.
You just need to feel this moment.
Right now,
In this breath,
You are enough.
Now take a final deep breath in through the nose.
Hold it for a moment and let it all go.
When you're ready,
Gently begin to move your body.
Wiggle your fingers.
Roll your shoulders.
And blink your eyes open slowly.
You are enough.
You are here.
And that is more than enough.
Thank you for being with yourself today.
And know that you are not alone.
And you are never too far gone to begin again.
