Welcome,
Beautiful soul.
If you've pressed play today,
Chances are your heart feels heavy.
Maybe the world feels loud or your own inner world feels unsettled.
This practice is not about pretending that everything is okay.
It's not about bypassing what's real.
Instead,
It's a space for you to breathe,
To soften,
And to steady yourself.
So that you can keep walking with clarity and compassion.
To begin,
Gently close your eyes if that feels comfortable.
Or let your gaze soften.
Make sure you're in a comfortable position.
You can be seated or in a chair with your feet on the ground.
Place your hands in your lap,
Palms up,
Ready to receive.
I want you to begin with a slow inhale through your nose,
Counting to four.
Hold at the top for four.
And now exhale slowly through your mouth for four.
Again in for four.
In for four.
Hold for four.
Out for four.
Let this rhythm carry you as we continue in for four,
Hold for four,
Out for four.
Feel the way your body softens with each long exhale.
Bring awareness to your shoulders,
Let them drop.
Bring awareness to your jaw,
As you breathe,
Unclench and release.
Bring awareness to your belly,
Allow it to expand as you breathe,
Soft and natural.
As you keep breathing,
I want you to imagine roots extending from the base of your spine,
From the soles of your feet down into the earth.
I want you to feel yourself held,
Grounded by the earth,
Rooted.
As you keep breathing,
I want you to notice any tightness,
Any restless energy,
Any places you're holding on,
Without judgment,
Just name it.
I want you to imagine these things that you are holding on to,
Whether it's a tightness,
An energy or a feeling,
It could be fear,
Tension,
Grief or anger.
Imagine that these are heavy stones and you're holding them in your arms.
Imagine in front of you,
You see a river and you're going to walk to that river and begin dropping your stones into the river,
One by one.
See the current carry them away.
You don't need to hold everything right now.
You can let the water take what you cannot bear.
Breathe in,
Breathe out,
Release what you're holding and as you drop these stones into the river,
Also feel your body release as well.
As the heaviness starts to flow away from your body,
I want you to notice what remains.
That quiet steadiness beneath the noise,
That small spark of life inside you.
And I want you to bring to mind one source of goodness,
Something small and true,
A moment of laughter,
A loved one's face,
The way sunlight felt on your skin today.
Whatever you can grab onto,
Let that memory or presence expand in your body like a light,
A bright light.
Choose a color for this light.
Maybe it's yellow like the sun if you're still standing beside the river.
Maybe it's white.
And I want you to feel that light expanding in your body.
Feel it in your chest,
All the way down to your hands,
To your knees,
To your feet.
With each breath,
This light gets brighter and brighter.
Remember,
Turning toward what nourishes you is not ignoring reality.
It's strengthening your roots so you can meet reality with courage.
I want you to imagine this light flowing through you to your roots and taking hold.
Now,
Breathing still,
Breathing in that light,
That goodness,
Place your hand on your heart,
And whisper softly,
Either out loud or within,
I am safe in this moment.
I release what I cannot hold.
I open to peace,
Clarity,
And strength.
Take a final deep breath in through the nose,
Hold for four,
And out for four.
Releasing everything,
Let your breath return to its normal pattern,
And when you're ready,
Gently open your eyes,
Bringing the steadiness with you.
Take this with you moving forward through your day,
Through your week,
Whatever you need,
And return again to this light,
To this goodness that filled your body whenever you need to.
I am here for you.
We are all in this together.
I pray peace,
Love,
And light your way.
Blessed Be.
