Find a comfortable and supported position sitting or lying down.
If it feels good for you,
Take a slow breath in and a slow breath out,
Letting your body settle.
And before we begin,
Remind yourself to allow yourself to be as you are in this moment.
You are perfect just as you are right now and with everything that you're feeling right now.
And also remind yourself to leave behind what you are doing or what you need to do next.
This moment is for you and you deserve it.
Now gently bring your attention to what you can see,
So allow yourself to scan with your eyes the room around you,
Noticing lights,
Shapes,
Colors.
You can notice as well what you can hear,
My voice,
Anything near or far or subtle or any obvious sounds.
You can also notice or you can feel maybe the support beneath your body,
Maybe the temperature of the air,
The weight of your body.
Maybe you any smells or any subtle sensations that you might be aware of.
Just allow your nervous system to come back to the present,
Signaling safety and grounding.
Now I want to invite you to bring your attention to your body.
I want you to notice any areas that feel comfortable,
That feel supported or that feel safe and love.
This might be difficult and that is perfectly fine.
If you think that finding an area that feels comfortable it's impossible for you right now,
Maybe find an area where you feel the least discomfort,
That's okay as well.
Just remember,
However you're feeling right now,
Whatever you're feeling right now,
It's perfectly fine.
You are welcome here just as you are.
If this helps you,
Maybe you could try and find the part of your body that feels like stable.
Maybe it's your feet on the ground,
Maybe it's the rise and fall of your chest,
Maybe it's your back feeling supported.
And let that point or that place in your body,
Let that awareness anchor you as we gently explore discomfort.
So now,
If it feels good for you,
I want you to bring awareness to a small,
Manageable sense of discomfort.
Choose something that is tiny,
Okay?
We don't have to force ourselves or to stress ourselves too much.
So this could be any physical tension or restlessness or a subtle uncomfortable emotion.
And once you've found it,
Notice it and you can name it.
If it's helpful,
You could say tension and ease,
Restlessness.
And now I want you to gently shift between the discomfort and that resourcing sensation.
So we're gonna gently pendulate between discomfort and something that feels anchoring or okay-ish or safe enough.
So shift your attention to your resource.
So notice what feels like grounding and safe enough or less painful.
Stay a few seconds there and then return to the discomfort.
And now repeat slowly,
Going from discomfort,
Resource,
Discomfort and resource.
Notice that you can be with discomfort in small doses and return to safety at any time.
And with each pendulation silently affirm,
I can be with discomfort.
I can return to safety.
I am resilient.
Now I want you to bring awareness to your somatic center.
So a part of your body that feels stable and grounded and strong.
Maybe it's the same part of your resource.
This is normally your lower belly or your heart.
And I want you to imagine a warm steady glow here.
A sense of inner strength.
And with each inhale feel that strength expand.
And with each exhale allow the tension or the anxiety or the discomfort to soften slightly.
Just remember there's no expectations.
These are gentle invitations to the body,
Not because we want to shift our state,
But just because we are creating space for more.
Notice subtle sensations that support that resilience that you've cultivated,
That you already have.
Maybe it's the firmness in your feet,
The steadiness in your spine,
The openness in your chest.
Now I want you to say to yourself,
I am capable.
I am resilient.
I am safe enough.
Now bring back your awareness to the whole body.
Noticing contact points,
Your weight,
Support.
Return to your senses.
So maybe you can open your eyes again and scan the room around you,
Orienting to your environment.
Maybe you can notice any sounds,
Smells,
Sensations.
If it feels good you could move your fingers,
Your toes,
Your shoulders.
Reconnecting back to your body.
And I want you to carry this sense of resilience,
This felt sense of resilience with you into your day.
