Good morning,
I'm so glad you're here that before the day got loud,
You chose to pause,
To sit,
To come back to yourself.
So let's begin.
Find a comfortable position,
Sitting or lying down,
Whatever feels right for you this morning.
Gently close your eyes.
And just arrive.
Right here.
Right now.
Now without trying to change anything yet,
Just check in with your breath.
How are you breathing right now?
Is it shallow?
A little tight.
Or is it already easy and open?
Just notice.
No judgement.
This is just you checking in with yourself.
Now,
Let's gently start to shift that.
We are going to do a simple breathing exercise together.
Nothing complicated.
Just breathe in through your nose for 4 counts and out through your nose or mouth for 4 counts.
Slow and easy.
Let's try it once just to get a feel of it.
Breathe in 1,
2,
3.
And breathe out.
1,
2,
3,
4.
Good.
Again,
Breathe in.
1,
2,
3,
4.
Out.
1,
2,
3,
4.
One more.
In.
1,
2,
3,
4,
Out,
1,
2,
3,
4.
Notice that even just three rounds and something has already shifted.
The body knows how to settle.
Sometimes it just needs a little invitation.
Notice how your body feels this morning.
No need to judge it.
No need to fix it,
Just notice.
Maybe you woke up tired.
Maybe there's a lot on your mind already.
Maybe you're carrying something heavy from yesterday.
That's okay.
You don't have to have it all together to be here.
You just have to be here and you are.
Let your shoulders drop.
And cleanse your jaw.
Soften your hands.
And let's deepen the breath a little bit more now.
Breathe in for four counts.
Hold your breath for two counts and read out for six counts.
So let's go.
Breathe in for four counts.
One,
Two,
Three,
Four.
Hold.
One,
Two.
And breathe out slowly.
One,
Two,
Three,
Four,
Five,
Six.
Again in.
One,
Two,
Three,
Four.
Hold,
1,
2,
Out,
1,
2,
3,
4,
5,
6.
Let the exhale be like putting something down,
Something you've been holding too tight.
Just do one more round on your own.
Breathe in.
Hold and let go.
Beautiful.
Now bring your attention to the center of your chest,
Your heart space.
Place a hand there if that feels good.
Think about a moment.
Even a small one when you felt truly at ease,
Safe.
Maybe it was with someone.
Maybe it was alone.
Maybe it was just a quiet evening with a cup of tea.
Let that feeling rise up.
Let it warm your chest.
Now here's what I want you to know,
That warmth,
It's not just a memory,
It lives in you.
It is you.
You're neither broken nor behind.
You're not too much or too little.
You're a human being doing your best.
And your best is enough.
I am going to offer you some affirmations now.
Say them silently to yourself.
Or just receive them.
Whatever feels natural.
I'm allowed to take up space.
I am worthy of love,
Not because I've earned it,
But because I exist.
I release the need to be perfect today.
I trust myself to handle what comes.
I am enough right now exactly as I am.
Today I chose to be a little gentler with myself.
I am grateful for this body that carries me.
Good things are possible for me.
As we come to the end of this practice.
Take one long deep breath in.
And a slow full exhale out.
Wiggle your shoulders.
Wiggle your toes.
And slowly come back to the room.
Before you open your eyes,
I want you to set one simple intention for the day.
It doesn't have to be very big.
Could be.
I will be kind to myself today or I will notice one moment of beauty.
Whatever feels true for you.
Hold it gently.
And when you're ready,
Softly open your eyes.
Good morning again,
Beautiful human.
Go gentle today.
The world needs exactly the kind of person you are.
Take care.
And see you.
