Welcome Take your time Let yourself arrive There's no rush here No goal Just the gift of being with yourself as you are Gently close your eyes or lower your gaze And without doing anything else,
Just notice that you're breathing The breath is moving Life is happening Right here Now slowly bring your attention inward Feel the body just as it is Heavy or light Tense or relaxed Comfortable or uncomfortable There's no need to change anything,
Just feel Just notice Perhaps there's a place in your body calling for your attention A sensation of tension or tenderness A dull ache,
A subtle tightness A place where something is asking to be seen Gently let your awareness rest there Not to fix But to listen Each inhale,
A gentle arrival Each exhale,
A soft letting go Now,
Silently or aloud,
Repeat to yourself Nothing's broken There's nothing to fix Everything is as it is meant to be in this moment You may notice a resistance A part of you that wishes the discomfort would go away That wants things to be different than they are That's okay That part belongs here too Just notice it and breathe This meditation is not about erasing pain It's about welcoming it About softening into what is instead of tightening against it You are invited now to release the fight To melt the armor To allow your pain to be seen,
Held,
And maybe even loved Breathe again into that tender place And as you exhale,
Let go of any effort Just breathe Just be Nothing's broken There's nothing to fix Everything is as it is meant to be in this moment Let the truth of these words settle into your body Even pain can be a doorway,
A gateway into deeper intimacy with yourself What you once resisted,
You now hold What once felt unlovable,
You now welcome And in that welcome,
A quiet transformation begins There is no need to rush this No need to reach for anything more Just be here With yourself With what you are With who you are And as you exhale,
Let go of anything that's holding you back Let go of anything that's holding you back And as you exhale,
Let go of anything that's holding you back And as you inhale,
Let go of anything that's holding you back And as you exhale,
Let go of anything that's holding you back May you carry the softness into the rest of your day And may your presence be a quiet gift to yourself and to those around you Thank you for practicing
