Take a moment to settle into a comfortable seated position.
Somewhere soft.
Somewhere your body can truly let go.
Allow your hands to rest wherever they naturally fall.
Palms facing up or down,
Your choice.
Let your eyes soften,
Gazing softly at the floor in front of you,
Or closing them completely.
And begin by noticing your breath,
The natural rise and fall of your breathing.
Let this be your first anchor,
Your doorway into presence.
Take a slow,
Gentle breath in,
And let a long exhale melt out.
In through the nose,
And out through the mouth,
Letting your body release a little more.
Bring your awareness down into your seat bones.
Feel the weight of your pelvis grounding into the surface beneath you.
Feel the support that is already here.
Feel how you don't have to hold everything up right now.
Let your shoulders drop,
Unclench your jaw,
And soften your belly.
Notice the temperature of the air on your skin,
The texture of your clothes beneath your fingers,
And any sounds in your room,
Allowing your breath to deepen naturally.
As if your body is saying,
Yes,
I'm ready to be here.
Now call in the feeling of safety.
This can look like a warm light around you,
Or gentle presence,
Or simply a reminder that you are here in your own space,
And that you get to choose the pace of this journey.
Bring one hand to your heart if that feels comforting.
And now I invite you to locate an anchor point,
A place in your body,
Or simply the feeling of your breath,
That you can return to if anything becomes too intense.
This anchor is your home base,
Your reminder.
I am safe.
I am supported.
Take a breath into that anchor now,
And let your exhale soften your whole body.
And when you're ready,
Begin to visualize yourself walking into your inner world.
Imagine a path ahead from you.
It may look like a forest trail,
A corridor,
A stretch of land.
Allow yourself to be guided toward an experience from your life that still holds weight in your heart,
In your mind,
And your body.
This may be a recent situation,
Or something that tends to repeat itself in different forms.
Trust what comes up.
There is no wrong place to land.
Now imagine that you are approaching this experience as if you are watching it on a screen a few feet in front of you.
You are not inside it.
You are witnessing it.
Notice the scene.
Who is there?
Where are you?
What is this environment like?
Let the details be clear,
But let the distance remain.
Now see yourself in that experience.
Your expression.
Your posture.
Your energy.
And just observe.
What were you feeling in that moment?
Was there something you wanted to say,
But didn't feel you could?
Something you wanted to express,
But it felt unsafe?
Perhaps you felt used,
Ignored,
Dismissed,
Abandoned,
Or unsafe.
Now watch this scene.
Simply notice,
Without judgment.
You are witnessing,
Not reliving.
As you watch this scene,
Bring your awareness back to your body.
Where do you feel the impact of this experience?
Of this memory?
Is there tightness?
Pressure?
A heaviness in the chest?
A knot in the stomach?
A contraction in the throat?
Where is the energy most dense?
Let yourself feel it honestly.
Not to suffer,
But to release.
Take a slow,
Deep breath into that place.
Exhaling gently.
Inhaling into any tension that you may be sensing.
Exhaling,
Softening around it.
These sensations are simply energy wanting to leave your body.
Take three deep,
Cleansing breaths here.
Now gently place a hand on your heart.
Let your body know,
I am here with you.
I am not turning or running away.
Feel the warmth of your own touch.
As if you are healing yourself with your own hands.
Now from this place,
I invite you to look at the situation,
Or the person involved,
Through the lens of love.
This doesn't mean approving of what happened.
It means asking,
What does my heart know to be true?
What deeper truth is wanting to be seen?
What needs want to be met and expressed with love,
That perhaps I couldn't express fully?
If you were to meet this moment again,
As your fully embodied,
Self-respecting,
Self-loving self,
How would you move?
What boundaries would naturally arise?
What truth would your voice speak?
And what action would honor your worth?
Allow whatever arises,
Feeling an image,
A sentence,
A sensation,
Or simply peaceful stillness.
You may feel the urge to shake gently,
Or release your breath with sound.
Let your body discharge whatever needs to move,
Trusting your inner wisdom.
Now let the visualization gently dissolve.
The screen fades.
The scene melts away.
Returning to the room you are in,
To this present moment.
Feeling the ground beneath you.
Feeling the breath moving through you.
Feeling the space you've created inside of you.
Gently bringing both hands to your heart,
Offering gratitude to yourself for your courage,
For your willingness to face truth with love,
For your devotion to healing,
For your presence here today.
Take a deep breath in,
And a long,
Soft exhale out.
When you're ready,
Gently blinking your eyes open,
Returning to your space with clarity,
Softness,
And truth.
May you move from here with a softened heart,
Steady feet,
And the quiet knowing that the earth holds you as you rise.
From my heart to yours,
Namaste.
