Begin by getting comfortable.
Allow your body to settle.
Gently close your eyes or lower your gaze.
Take a slow breath in and a soft breath out.
Again,
Breathing in and letting go.
Now let your breath return to its natural rhythm.
No effort,
No control,
Just noticing.
Bring your attention to your heart space,
The center of your chest.
You might place a hand there or simply imagine a warm,
Gentle light glowing within.
With each breath in,
Feel that space soften.
Feel that space expand.
With each breath out,
Let go of any tension you're holding.
And now,
Silently repeat,
I am allowed to be exactly as I am.
Breathing in,
I am enough.
Breathing out,
Just as I am.
Breathing in,
I am enough.
Breathing out,
Just as I am.
In,
I am enough.
Out,
Just as I am.
Keep doing that for a few moments.
If your mind resists,
That's okay.
Just notice and come back to the words.
Let them land gently,
Like drops of water.
No force.
In,
I am enough.
Out,
Just as I am.
Now imagine that warm light in your chest growing.
Soft,
Kind,
Steady.
You can imagine it in a soft,
Gentle color of your choice.
Let it spread through your body,
To your shoulders,
Your arms,
Your belly,
Your legs.
As if you were being held from the inside.
Rest here for a few breaths,
Bathed in this quiet kindness.
And when you're ready,
Take a deeper breath in,
And slowly exhale.
Gently bring movement back into your body,
And softly open your eyes.
Have a wonderful day.
