Welcome,
I'm Veronika.
Let's begin by finding a comfortable position for the next few minutes,
Sitting or lying down,
And if it feels comfortable,
Gently allowing your eyes to close or simply softening your gaze.
Begin by taking a slow breath in through your nose,
Letting the belly expand,
Pause very briefly and then open your mouth to exhale slowly,
Letting the shoulders soften.
Again,
Breathing in slowly and breathing out a little longer this time,
Allowing the body to begin settling in its own time,
Nothing to achieve here,
Just arriving.
One more slow breath in and out,
And with each exhale letting yourself land a little more fully where you are.
Now noticing that you are observing your experience,
Breathing is happening and you're aware of it,
Resting gently in this awareness,
Bringing attention more fully into the present moment with each breath that you take.
Now guiding your attention to simple sensations,
The weight of your body is supported beneath you,
Or the contact of your feet with the floor,
Or your back against the chair,
Or maybe your hands resting where they are,
And the quiet rhythm of breathing happening on its own.
There's nowhere else you need to be right now,
Just being here,
In your body,
In this moment.
If thoughts appear,
That's all right,
See if you can let them pass through without following them.
And when you notice you've been pulled away,
Gently choosing to return,
To sensing,
To breathing,
To being here.
And as you continue allowing attention to turn toward yourself,
You might imagine a soft warmth around you,
A sense of being supported or held,
A reminder that in this moment you are here and you're safe enough.
Now gently reflecting on yourself beyond today's worries or difficulties,
Not analyzing,
Simply noticing your strengths,
Your values,
The qualities that make you uniquely you.
Perhaps remembering moments of connection,
Things that bring meaning,
People you care about,
Or small hopes you carry forward.
Letting your sense of self widen slightly,
So that your life feels larger than any single difficult experience.
Sensing what matters,
What feels alive in you.
And if that feels right,
Slightly repeating a few phrases,
Letting them land lightly,
No need to force belief.
I am more than what has happened to me.
I have value simply because I exist.
My past is part of my story,
But not all of it.
I am capable of moments of ease.
I'm allowed to build a meaningful life.
I'm worthy of caring connection.
I respect my body.
I thank my body for trying to protect me.
I can look toward the future with curiosity.
I'm learning and growing.
I can meet myself as I am today.
Everything inside me is allowed.
I'm learning kindness toward myself.
All parts of me belong.
Now take a slow breath here and gently allowing any beliefs or thoughts that no longer help you loosen their grip,
Making a little space for something new.
My story belongs to me.
I can acknowledge the past while still shaping what comes next.
Spending a few quiet moments forming your own words,
Perhaps beginning with I am.
Allowing whatever feels true to arise,
No right answer,
Just listening inward.
With each breath,
Feeling a little more anchored,
A little more connected to yourself.
And when you're ready,
Beginning to notice the room again,
The sounds around you,
The air on your skin.
Gently deepening the breath and slowly opening your eyes,
Taking a moment before you move.
Remember,
You're not only what has happened to you,
You are a living,
Changing person capable of connection,
Meaning and growth.
And when you're ready,
Carrying this sense of steadiness with you as you continue into the rest of your day.
