Welcome,
This morning is a space for kindness,
Not the kindness you offer to others,
But the kindness you offer yourself.
So for a few moments nothing is required,
And nothing is expected.
This is time for you to soften,
To forgive,
And to return to the heart.
So close your eyes gently now,
And let the body rest where it is.
Inhale slowly through the nose,
And then exhale gently through the mouth,
Letting any heaviness fall away.
And again,
Inhale calm,
And then exhale release.
So one more breath in,
Steady and full,
And one more breath out,
Soft and complete.
And with each breath,
Notice the weight lifting,
The body loosens,
The mind clears,
And the heart becomes more open.
So now bring your attention to the center of your chest.
Imagine a glow there,
Faint at first,
Like the first spark of dawn,
And with every inhale the glow brightens,
And with every exhale it spreads gently outward.
And soon the whole chest is bathed in the soft light,
This is the light of compassion.
It doesn't push,
It doesn't judge,
It simply holds.
Allow the light to rest around the heart,
Let it be gentle,
And let it be patient,
And of course let it be kind.
Now invite into your awareness one memory that still carries heaviness for you.
Now it may be something recent,
And it may be something from long,
Long ago,
Perhaps even a mistake,
Perhaps words you regret,
Perhaps silence when you wished you had spoken.
So whatever it is,
Allow it to gently rise,
Like a cloud moving across the sky.
Now you don't need to analyze it,
You don't even need to solve it,
You only need to notice it.
And as you breathe,
Allow the glow of compassion to surround this memory.
The glow does not erase it,
The glow simply softens its edges.
So what once felt sharp becomes gentler,
And what once felt heavy becomes lighter.
Now repeat silently,
Slowly with the rhythm of the breath,
It's okay,
I forgive myself,
I am learning.
And again,
Softly let the words sink even deeper,
It's okay,
I forgive myself,
I am learning.
And once more as if the heart itself is whispering,
It's okay,
I forgive myself,
I am learning.
Now feel how the body responds,
Shoulders release,
The jaw relaxes,
The breath even deepens now,
Forgiveness has already begun.
Now imagine this glow of compassion spreading beyond the heart,
Up into the face,
Softening the eyes,
The forehead,
And the mouth,
Down into the arms,
The hands,
And all the way to the tips of your fingers.
And into the belly now,
Releasing knots and tension.
Into the legs,
Steady and grounded,
And into the feet,
Always connected to the earth.
Your entire body is now wrapped in this gentle radiance,
This is forgiveness,
And this is self-compassion.
So now picture yourself as if from the outside,
See your body sitting or lying here,
Softly glowing.
Notice how tender the sight is,
Notice how gentle.
And if you could look at yourself with the eyes of someone who truly loves you,
This is what they would see.
No flaws,
And no failures,
Only humanity,
Only beauty,
And only the miracle of being alive.
So just breathe this in,
And then exhale it even deeper.
And now,
Repeat softly in a rhythm with the breath,
I am enough,
I am worthy,
I am kind to myself.
And again,
I am enough,
I am worthy,
I am kind to myself.
And then one more time,
I am enough,
I am worthy,
I am kind to myself.
And then notice how the words shift the energy of the body.
Notice how they steady the mind,
And notice how they soften your heart.
Forgiveness is not about excusing the past,
It's about releasing yourself from carrying its weight.
Compassion is not about ignoring mistakes,
It's about remembering you are more than them.
So now,
Imagine the glow brightening until it fills the whole room.
Every corner,
Every surface,
Bathed in this soft light.
The walls glow,
The air shimmers,
Even the silence hums with compassion.
You are surrounded,
And you are held.
And with every breath,
The glow grows even wider,
Beyond the room,
Beyond the building,
Across the streets and across the fields,
Touching everything around you.
This compassion you give to yourself,
Becomes compassion that radiates outward.
The more you hold yourself with kindness,
The more kindness flows into the world.
So rest in this knowing,
And rest in this light.
So silently say,
I release the past.
I soften into the present.
I carry compassion into this day.
And again,
I release the past.
I soften into the present.
I carry compassion into this day.
So stay here,
Breathing gently,
As long as you need.
Inhale compassion,
And exhale compassion.
Inhale forgiveness,
And then exhale forgiveness.
Over again,
Until it feels natural.
So notice now how the body feels.
Lighter,
Softer,
Steadier.
And then notice how the mind feels.
Clear,
Calmer.
And then notice how the heart feels.
Alive and at peace.
So rest in this glow.
Allow yourself to be nourished by it.
Allow yourself to be renewed by it.
And when you're ready,
Slowly return awareness to the present.
Feel the ground beneath you.
Feel the breath moving easily.
And then gently wiggle your fingers and toes now.
And when the time is right,
Open your eyes.
The day is here,
And you walk into it not carrying old weight,
But carrying compassion instead.
You are forgiven.
You are kind.
And you are whole.
Good work today,
And namaste.
