Welcome and take a moment to settle in.
Find a comfortable position,
Seated or lying,
And where your body feels supported.
Allow your eyes to close gently or soften your gaze.
Take a deep breath in through your nose and exhale slowly through the mouth.
Again,
Inhale deeply,
Feeling the air move into your chest,
Your belly,
And exhale letting go of anything you don't need right now.
Let the breath find its own natural rhythm and breathe in and out through your nose.
You don't need to control it,
Simply observe.
Each inhale,
A gentle invitation to arrive.
Each exhale,
A release.
Bring your attention now to the points of contact between your body and the ground or the chair.
Feel the steady support beneath you.
Let yourself rest into that support.
You don't need to have to hold anything on your own right now.
Try to let go.
Scan slowly through your body,
Your toes,
Your feet,
Your legs,
Your hips,
And your belly,
Your shoulders,
Up to your jaw,
To your face and head.
And if you notice any tension,
Simply acknowledge it and try to let go.
Let your body know it is safe to pause.
As you breathe,
Sense how each inhale fills you with life and each exhale creates space.
Your breath is a quiet reminder.
Even in moments of pressure,
There is always a rhythm beneath the surface,
A pulse of calm that you can return to.
Notice any thoughts that arise.
You don't have to push them away.
Just notice them like clouds drifting through the sky.
There's no need to fix or change anything.
Simply witnessing what is.
Each inhale and each exhale.
Now gently bring to mind something that's been challenging lately.
Not the hardest thing,
Just something mildly difficult.
Something which just comes around.
And as it enters your body,
Notice how your body responds.
As you think of it,
Maybe there might be a slight tightening,
A heaviness.
Whatever you feel is welcome.
Now place a hand over your heart and feel your warmth,
Your aliveness.
Slightly repeat to yourself,
This is a moment of challenge.
Challenge is part of being human.
May I be kind to myself in this moment.
May I be kind to myself in this moment.
You can stay with these words or simply feel the soothing touch of your own hand.
Let your breath move through the tenderness,
Allowing space for care,
Not judgment.
Simply recognizing.
Inhale and exhale.
And as you breathe now,
Imagine drawing in strength on the inhale.
And softening on the exhale.
Drawing in strength on the inhale and softening on the exhale.
And strength doesn't mean pushing through.
It means staying present even when things feel uncertain.
With every breath,
Feel your inner ground becoming steadier.
Your body remembering what calm feels like.
You are resilient not because you never fall,
But because you return again and again.
Each inhale and each exhale.
Now begin to bring your awareness back to your surroundings.
Notice the air on your skin,
The sounds around you,
The steadiness within you.
And take one final deep breath in.
And exhale completely.
Let everything go.
And if you're ready,
You can open your eyes or soften your gaze.
Carry the sense of mindful resilience with you.
The quiet knowing that you can meet each moment with presence,
Kindness,
And trust in your own capacity to begin again.
Thank you for practicing with me.
Thank you for being with me today.
