Welcome.
Begin by finding a quiet space.
You may sit or lie down in a comfortable,
Supported position.
Take a deep,
Slow breath in through your nose,
And gently exhale through your mouth.
Let your shoulders soften,
Let your jaw release,
And maybe even let your spine lengthen a little.
And as you continue to breathe,
Gently bring your attention inward.
You are safe here.
You are supported.
Allow the external world to soften at the edges.
There's nowhere to go,
Nothing to do.
This moment is just for you.
Now bring awareness down into your body.
Feel the weight of your hips,
Your legs,
Your feet.
Imagine your body gently anchoring into the earth.
Grounded.
Steady.
Held.
Begin to visualize soft roots extending down from your body into the ground beneath you.
With each inhale,
Draw in calm,
Nourishing support.
And with each exhale,
Let your energy settle just a little bit more.
You are in your body.
You are connected.
You belong here,
Exactly as you are.
Now place one hand on your heart,
And one on your belly.
Simply notice your breath.
No need to change it.
Just observe.
Let your breath be a mirror.
Let it show you how you're feeling today.
As you inhale,
Imagine fresh,
Light energy filling your body.
As you exhale,
Release tension,
Static,
Or any emotional residue.
That's not yours to carry.
Let your breath find a gentle rhythm.
Using your breath to tune your inner energy,
To balance and alignment.
Now,
Ask yourself gently,
Without judgment,
How am I feeling right now?
How am I feeling emotionally in this moment?
How am I feeling mentally in this moment?
How am I feeling physically in this moment?
Let whatever arises come with kindness.
There's nothing here to fix,
Only to notice.
Allow yourself to feel and sense without overwhelm.
To witness without reacting.
Softly affirm to yourself,
I honor my needs.
I honor my energy.
I give myself permission to rest,
Reset,
And renew.
Visualize a soft,
Golden light pouring over you.
Like sunlight,
Or warm rain.
It touches your scalp,
Your shoulders,
Your chest.
Melting away heaviness.
Allow this light to replenish every part of you.
Your muscles.
Your organs.
Your nervous system.
With this light,
Feel yourself gently recharging.
Body,
Mind,
And spirit.
There's nothing you need to do.
You are simply receiving renewal.
Connecting to your inner wisdom.
The part of you that already knows what balance feels like.
Simply asking,
What do I need to feel sustained?
Maybe it's quiet time.
More movement.
Clear boundaries.
Or simply compassion.
Whatever arises,
Acknowledge it.
You don't need a plan.
Just awareness.
You are supporting yourself in ways that nourish and restore you.
Begin to bring awareness back to the room around you.
Slowly.
Gently.
Maybe begin to wiggle your fingers and toes.
Or stretch if that feels good to you.
Just take a moment to notice how you feel now.
Perhaps a bit more centered.
More hold.
Take one final deep breath in.
And a long,
Soft exhale out.
Whenever you're ready,
Slowly open your eyes.
You have returned.
Grounded.
Renewed.
