Welcome friend,
This is your time for yourself to soften,
To slow,
And to reconnect with your own healing intelligence.
Find a comfortable position,
Sitting or lying down,
Where the body feels supported.
Allow the hands to rest gently,
Perhaps on your lap or over your belly.
Close your eyes or lower your gaze.
Let's turn our focus to our breath.
Begin with a conscious breath,
Inhaling fully through the nose and exhaling slowly through the mouth.
As each breath releases,
Sense the body settling.
Settle in as though gravity is lovingly grounding you back home.
Let yourself arrive here,
Now,
Nothing else to do,
Nowhere else to be,
Just in this moment.
Take another deep breath through your nose and out through your mouth.
Begin to notice your natural breath.
When you're breathing in,
Awareness fills your lungs.
When you're breathing out,
The body softens and releases.
Feel the gentle rise and fall within your chest and abdomen.
Allow the breath to become your anchor,
Something steady that holds you,
No matter how the waves of life move.
If the mind begins to wander,
That's perfectly natural.
Simply note,
Thinking,
And guide your attention home to the breath.
The breath reminds you life continues through change.
With every inhale,
New energy enters.
With every exhale,
You let go,
Making space for calm.
Now we're going to gently explore our body,
Layer by layer,
Allowing attention to bring warmth and presence to each part.
We're starting at the crown of the head.
Feel any sensations across the scalp.
Is there tingling,
Warmth,
Or stillness?
Bring awareness to the forehead and temples.
Notice any holding behind the eyes or around the jaw.
And let's inhale through the nose.
As you exhale,
Let the muscles of the face soften.
We're now moving our attention to the back of the head,
The neck,
And the throat.
The throat is where our thyroid gland is,
An important keeper of balance and energy.
Offer a little gentleness here,
Perhaps silently say,
Balance is possible.
Relax any tension you've noticed in your neck.
Balance is possible.
Move your attention into your shoulders and upper chest.
Relax the shoulders,
Remove any tension you find there.
Relaxing any tension you find in your upper chest.
Beneath the chest,
The lungs are expanding and contracting on their own.
Release any tension you're feeling,
Taking in a nourishing,
Deep breath.
As you continue breathing naturally,
Feel this rhythm as the dance of vitality.
Beneath the lungs,
The heart beats steadily.
It's your constant metronome of life.
You might sense its pulsing,
Radiating warmth through the ribs.
On your next inhale,
Focus on your heart space.
And when you exhale,
Exhale gratitude for this steady companion.
And if your thoughts have begun to wander,
Simply say,
Thinking,
And return to your breath.
Now draw your awareness down to your abdomen.
This is the seat of digestion and emotional intuition,
Housing the stomach,
The liver,
The gallbladder,
The pancreas,
And intestines.
Send a gentle wave of attention here,
Like sunlight reaching through water.
Your liver is processing all that life asks you to release.
Your stomach is where nourishment is received and transformed.
Your intestines weave clarity and steadiness through the body.
Now we're moving further down to the pelvic region.
Here lie the reproductive organs if you have a body that contains them,
The uterus and the ovaries.
These organs center creativity,
Renewal,
And profound transformation.
During perimenopause,
These organs shift their rhythm.
Now it's time to honor them with kindness for all they have carried and created.
Honor them as the birthplace of life.
Honor them for their work they have continued throughout your life until this point in time.
They've done a good job.
And now they're different,
They're transforming,
Just like you.
Bring your focus back to your breath.
We're moving our awareness to the lower back,
The kidneys,
And the adrenals.
They are the guardians of balance,
Filtering energy and emotion alike.
Inhale gently into this space.
As you exhale,
Release fatigue and tension.
If it helps,
Visualize colors.
Maybe you want to inhale golden light into this space.
And as you exhale,
Maybe you're releasing brown.
To represent fatigue and tension.
Now we'll allow warmth of awareness to flow down through the hips.
Bring your attention to your thighs,
Your quadriceps in the front,
And your hamstrings in the back.
They've supported you so well throughout your life.
Not only did they carry you,
But they helped your metabolism.
Next,
Breathe your awareness into your knees.
Thank your knees to getting you where you are today.
And bring your awareness into your calves.
Feel them supporting your legs,
Grounding into the support beneath you.
Bring your attention all the way down to your feet.
Sensing the steadiness and structure that hold you upright.
And if your mind has wandered,
Come back to the breath.
You might now return to the crown of your head and imagine a current of calm,
Green energy.
Flowing from the crown of your head to the soles of your feet.
Connecting your whole body in harmony and ease.
We're going to spend a little more time on emotional awareness and compassion.
Bring your awareness to your emotional landscape.
What might you be finding?
Could there be stillness?
Is there tenderness?
Do you have any frustration?
Or do you feel warmth?
Anything you find is welcome.
These emotions you found are signals,
They're not problems.
Notice how each feeling lives in the body.
Maybe the warmth lives in the chest.
Maybe you have a pulsing energy that shifts with the breath.
Maybe your frustration lives in your belly.
Sit with it all.
And if you found your mind wandering,
Return to the breath.
Thinking.
While you're sitting in your emotional landscape,
Repeat after me.
May I be gentle with myself in this moment.
May I meet these changes with compassion.
May my body and mind find their rhythm again.
I invite you to imagine your body as a wild garden.
Some parts are blooming brightly.
Others are resting beneath the soil.
All belong,
All contribute to the whole.
Take one more long,
Slow inhale through the nose.
And exhale through the mouth.
Begin to sense your connection to the space around you once more.
Feel the contact points where your body meets the cushion or bed or floor.
If you are able,
Place one hand over your heart and the other on your belly.
Feel your breath moving beneath your hands.
From the heartbeat,
To the core,
To the lungs.
Each organ harmonizing in quiet cooperation.
Offer yourself gratitude for showing up today.
Not to fix anything,
But just to listen.
To listen to your body,
To your emotional landscape.
To make space for calm in the midst of change.
When you're ready,
Softly wiggle your fingers and toes.
Gently open your eyes or lift your gaze.
Let the room come back into focus.
Let your awareness carry you with a sense of steadiness,
Presence,
And deep belonging in your own body.
