Hey you,
I know things feel really uncomfortable and uncertain right now.
I'm so glad you're here.
Let's take this time together to simply breathe,
Settle,
And find a moment of calm amidst the chaos.
So wherever you are,
Allow yourself to get comfortable.
You might want to sit down or lie back,
Maybe grab a blanket or a pillow.
Just let yourself settle into a position that feels comforting and safe.
Take a deep breath in through your nose and let it out slowly through your mouth.
If you take nothing else away,
Just remember,
You can help regulate your nervous system with deep breaths in through the nose and long slow exhales out through the mouth.
On your next exhale,
Imagine releasing some of the weight you've been carrying.
You don't have to let it all go right now,
Just a little,
Just enough for this moment.
Let's take a few more breaths just like that.
In through your nose,
Out through your mouth.
With each exhale,
Let your shoulders soften a little.
Let your jaw relax.
Let your body melt just a little more into your chair or bed.
Let your breath relax.
I know the world can feel really heavy right now.
There's so much happening.
It can feel confusing and overwhelming,
Sometimes even scary.
It's okay to feel that way.
It's okay to feel unsure or uneasy.
It's okay to feel just plain tired.
You don't have to fix anything or figure everything out in this moment.
Right now,
I just want you to know that you're not alone.
I'm here with you.
And even though we might not know exactly what the future holds,
We can share this moment together.
As you continue to breathe,
Bring to mind someone or something that feels comforting to you.
It might be a nice warm hug,
A gentle sound of rain on a roof,
Or your favorite meal.
Imagine that comfort surrounding you like a warm blanket,
Wrapping you in safety and love.
Know that it's okay to lean into this comfort.
It's okay to let yourself be held by this moment.
It's okay just for these few minutes to feel warm,
Supported,
And cared for.
You don't have to be strong or brave right now.
You just have to be.
It's okay to let your guard down for a few minutes.
Just right here,
As long as you feel safe.
Take another deep breath in.
And this time,
As you exhale,
Imagine sending out a little bit of kindness.
A little bit of warmth to others who might also be feeling the same discomfort.
Imagine that warmth rippling outward,
Connecting you to others,
Reminding you that we're all in this together.
Think of the people that you love and care for.
Send a little warmth to them.
We're here for each other,
Even if we're apart.
And in that,
There is hope.
There is strength.
And there is love.
Before we end,
Take a moment to thank yourself for being here,
For taking this time to pause and reconnect.
You are doing the best that you can,
And that is good enough.
Whenever you're ready,
Begin to bring your awareness back to the room around you.
Wiggle your fingers and toes.
Stretch a little bit if it feels good.
Feel the weight of your body being supported by the earth.
And whenever you're ready,
Gently open your eyes if they were closed.
Know that you can return to this space whenever you need it.
This discomfort won't last forever,
And you are not alone in facing it.
We're here together.
It's going to be okay.
Take good care,
My friend.
