Welcome.
Take a moment to settle into a comfortable position,
Sitting or lying down,
Whichever feels right for you.
Let your hands rest gently in your lap or at your sides.
If it feels safe,
Allow your eyes to close or simply soften your gaze.
Take a slow,
Deep breath in through your nose and gently exhale through your mouth.
Let's do that again,
Inhaling deeply and exhaling slowly.
With each breath,
Give yourself permission to arrive fully in this moment.
There's nowhere else you need to be.
Begin to notice the support beneath you,
The way the chair,
The cushion,
Or the floor is holding you up.
Feel the steadiness there.
You don't have to hold yourself alone.
Now bring your awareness to your feet.
Notice where they make contact with the ground.
If it feels comforting,
Imagine gentle roots extending from your feet into the earth,
Connecting you to something steady and unwavering.
Now slowly scan your body from the soles of your feet upward,
Through your legs,
Your hips,
Your shoulders,
And finally your head.
Notice any areas that feel tense or tight.
And without trying to change them,
Simply breathe into those places.
In times of stress,
Our minds and bodies can feel like they're in a storm.
Your thoughts racing,
Muscles tense,
Emotions swirling.
But within you,
There is a presence that knows how to offer comfort.
This is your inner soother,
A wise,
Calm,
And compassionate part of you that understands what you need when life feels heavy.
You might imagine your inner soother as a gentle presence,
Maybe a trusted friend,
A nurturing guide,
Or maybe it's just simply a warm energy that surrounds and supports you.
There's no right or wrong way.
Allow the image,
Sensation,
Or feeling to arise naturally.
Picture yourself in a safe and comforting place.
It might be somewhere real,
A cozy corner of your home,
A favorite spot in nature,
Or somewhere entirely imagined.
Take a moment to notice the details.
What do you see around you?
What sounds are in the air?
Is there a scent that feels familiar and soothing?
Now invite your inner soother to join you in this place.
Notice how they arrive,
Perhaps walking towards you,
Sitting beside you,
Or simply appearing as a gentle presence you can feel.
If it feels right,
Allow your inner soother to offer you something,
Words,
A gesture,
A reassuring touch on the shoulder,
Or simply their warm presence.
Let yourself receive it fully.
Take a few slow breaths here,
Allowing your body to soften in their company.
You might even place a hand over your heart or your abdomen as a way of anchoring this feeling of comfort and safety.
Know that your inner soother is always available to you,
Not just in moments of meditation,
But in the middle of your day,
In a stressful meeting,
During a difficult conversation,
Or when your mind feels unsettled.
You can call on them simply by pausing,
Taking a breath,
And remembering this connection.
Even a single deep breath with your inner soother in mind can shift the way you feel.
Begin to bring your awareness back to the space around you.
Notice the surface beneath you once again.
Wiggle your fingers and toes,
And when you're ready,
Open your eyes,
Carrying with you the steady presence of your inner soother into the rest of your day.
Take a final deep breath in,
And exhale with a gentle sigh.
Thank yourself for showing up,
And remember,
Your inner soother is always just one breath away.
