Welcome.
Take a moment to settle in.
Whether you're lying down,
Sitting up,
Or somewhere in between,
Allow yourself to soften just a little.
Let this be a pause.
A pocket of space just for you.
Close your eyes if that feels safe,
Or let them rest on one still point.
Now,
Take a slow,
Deep breath in through your nose,
And exhale gently through your mouth.
Again,
Inhale,
Feel the breath enter your body,
Exhale,
Feel the release.
Let your shoulders drop,
Let your jaw unclench,
Let your tummy soften.
Nothing to hold right now,
Nothing to figure out.
You've arrived,
And that's enough.
Even in hard times,
Even when your heart feels heavy,
There are still small moments of light.
Today,
I'm going to guide you in gently noticing them.
Not to deny what's hard,
But to let a little more balance in.
Let's begin with the breath.
Come back to your inhale,
And your exhale.
Breathe slowly,
Softly,
And as you breathe,
Bring to mind one small thing that felt good today.
It doesn't have to be big or impressive.
Maybe it was the way the sunlight hit the wall,
A cup of tea,
A message from someone you love,
The quiet.
Whatever it is,
Just let it arrive.
Hold it in your awareness.
Now,
Gently say,
Either out loud or in your mind,
I'm grateful for this.
Let's do it again.
Think of another moment from today or yesterday.
Something easy to overlook,
But comforting when noticed.
Maybe it was the warmth of your clothes,
The smell of your shower gel,
A song you heard,
A breath that came easier than the last.
Let it rise up in your memory.
No effort,
Just allowing.
Say it again.
I'm grateful for this.
Let your body absorb it,
Like light soaking into the skin.
You're not reaching for joy.
Maybe you're just noticing what was already here.
These are your moments of light,
Your pockets of peace.
They don't fix everything,
They don't need to.
They give you something solid to stand on.
Now,
Bring a hand to your heart if that feels okay for you.
Breathe into the space beneath your hand.
Let your breath be slow.
Patient.
Say to yourself,
Even on the hard days,
There are still things I'm grateful for.
Even when I forget,
I can always return.
There is beauty here,
There is strength here,
There is me.
Take a few final breaths,
Letting this practice settle into your body.
There is nothing to force,
No goal to reach.
You are not behind,
You are not doing it wrong.
You're here,
And that is more than enough.
When you're ready,
Begin to gently return to your space.
Wiggle your fingers and toes,
Roll your shoulders,
Open your eyes if they were closed.
Come back slowly,
But take this feeling with you.
The next time life feels like too much,
You'll know what to do.
Just pause,
Notice,
Name one good thing,
And let it light the way.
