Hello and welcome.
I'm so glad you're here.
Go ahead and find a comfortable position,
Sitting,
Lying down,
Or anywhere that your body feels best supported.
Let your hands rest softly,
Let your shoulders drop a little,
And when you're ready,
Allow your eyes to close or soften your gaze towards the floor.
Take a slow breath in through your nose,
And gently exhale through your mouth.
Let yourself arrive,
There's nothing that you need to perform,
Nowhere that you need to mask,
This is your space to simply be.
Begin by noticing the points of contact beneath you,
The chair,
The floor,
The bed.
Let your body feel held.
If it feels okay,
Bring your attention to your breath,
You don't need to breathe a certain way,
Just notice how your breath moves all on its own,
In and out.
If focusing on the breath is uncomfortable,
You can anchor into the feeling of your hands touching or your feet on the floor.
Choose whatever anchor feels kindest to your nervous system.
You get to do this in the way that works best for you.
As you settle,
Imagine a gentle warmth beginning at the center of your chest,
A soft,
Steady glow.
This light represents safety,
Compassion,
And permission,
Permission to exist exactly as you are.
Let this warmth spread through your chest,
Through your shoulders,
Arms,
And hands,
Your belly,
Your legs,
All the way to your feet.
If you find your mind wandering,
That's completely okay,
There's no wrong way to be here.
Just gently return to that warm,
Steady glow.
Whenever you need to,
Let your body know,
It's safe to rest,
It's safe to soften.
Now I'd like you to imagine that you're sitting with a version of yourself who has worked so hard to fit in,
To function,
To keep up,
To mask,
To not be too much,
And also somehow not enough.
See if you can picture this part of you,
Maybe it's a clear image or maybe just as a sense of a color or feeling,
An age.
When you're ready,
Offer this part a gentle phrase,
Silently or out loud,
You've carried so much,
Thank you.
Notice how your body responds,
There's no need to change anything.
Now offer another phrase,
You deserve support long before you ever received it.
And one more,
I see you,
You get to rest now.
If emotions come up,
Like relief,
Sadness,
Numbness or resistance,
All of it is welcome,
You don't have to fix or explain any of it.
Just breathe with whatever is here.
Bring your attention now to any place in your body that feels heavy,
Tight or tired.
Maybe this is where shame is loved.
Maybe this is where burnout has settled.
You don't need to push it away,
Just notice it with honesty and kindness.
Imagine that warm glow surrounding this place,
Softening it,
Loosening its grip,
Giving it permission to relax.
You can say to this part,
You are not a problem to solve,
You have been trying to protect me,
Thank you for your effort,
I'm listening now.
If this part wants to soften,
Let it.
If it wants to stay as it is,
That's okay too.
Your body gets to choose.
Now take a gentle moment to check in with yourself.
What do I need more of?
What do I need less of?
What brings my nervous system ease and my spirit clarity?
Don't force an answer,
Let your intuition whisper,
And if nothing comes,
The questions themselves are enough.
You are learning yourself in real time,
Reconnecting,
Honoring who you've always been beneath the masking,
The pressure,
And the expectations.
Begin to come back to your breath,
Your anchor.
Your body is resting safely where it is.
Take a slow,
Deep inhale and a long,
Soft exhale.
Let your fingers and toes wiggle gently,
And when you're ready,
Whisper to yourself,
I am worth knowing.
I am allowed to rest.
I belong to myself.
As you tune back in to the world around you,
Open your eyes or lift your gaze.
Take a moment to honor yourself for showing up.
You've taken time to reconnect with your inner world,
And that is sacred.
Thank you so much for being here,
And whenever you need,
You can come back home to yourself again.
The space will be here waiting.
Take care.
