Begin by finding a quiet space.
Let yourself settle into a comfortable posture,
Whether lying down,
Sitting or resting gently in a chair.
If it feels safe,
You may close your eyes or soften your gaze.
Let your hands rest in a way that feels nurturing.
Perhaps one hand over your heart or both gently in your lap.
Take a slow,
Nourishing breath in and exhale with a soft sigh.
Nothing to fix,
Nothing to change,
Just being here now.
Begin by gently turning toward what's there,
What is present for you right now.
Is there stress?
Tension?
Anxious thoughts circling like birds in flight?
A tightness in the chest,
Belly or shoulders?
Simply name it softly in your mind.
Ah,
Stress is here.
Worry is here.
Uncertainty is present.
Like a kind friend saying,
I see you.
No need to push anything away.
Let yourself recognize what's here just as it is and pause,
Breathe and let the naming be gentle.
Invite yourself to allow what is here to be here.
This doesn't mean you have to like it.
It doesn't mean you want it to stay.
It simply means you are not turning away.
Let the feeling be as it is for this moment,
As if you are sitting beside it,
Not trying to fix or fight.
You may whisper kindly,
It's okay to feel this,
This too belongs.
Notice if there is resistance and let that be here too.
You are allowed to feel what you feel.
No part of you is wrong.
Now with the gentleness of a loving friend,
Bring curiosity to what you are experiencing.
You might ask yourself,
Where do I feel this in my body?
What does it need?
Is there a story my mind is telling me?
Is there a younger part of me needing comfort?
Let your inquiry be soft,
Tender and not analytical.
You are not looking for answers.
You are listening with love.
Place a hand over your heart if it helps.
Breathe into that space.
If the feeling could speak,
What might it whisper?
May it say,
I'm scared,
I feel overwhelmed,
I need rest,
I need to be held.
So let yourself listen as you would to someone you love dearly.
Now gently offer care to yourself.
Let kindness rise like a warm tide.
You might speak to yourself in a loving voice.
I am here for you.
You are safe now.
It is okay to rest.
This is hard and you are not alone.
You might imagine wrapping yourself in a soft blanket of compassion.
You might picture a calm,
Wise presence beside you holding your hand.
Or simply sit in stillness,
Letting your breath be an anchor,
Gently rocking you back to peace.
Stay here as long as you need.
Let the nurturing be simple and real.
You are doing beautifully just by showing up.
Even the act of turning toward your pain is an act of profound courage and love.
As we close,
Take one more slow,
Nourishing breath.
Feel your body again,
Your hands,
Your feet.
Perhaps gently wiggle your fingers or toes.
And when you are ready,
Open your eyes or lift your gaze.
You are here.
You made space for yourself.
You are not your stress.
You are not your anxiety.
You are the tender awareness that holds it all with grace.
