[text version, not exact to audio]
also, forgive my raspy voice. i’m super sick.
Find a comfortable place to sit or lie down. Let your body be exactly as it is.
Close your eyes, if that feels safe. Let your hands rest gently — over your heart, your belly, your eyes or face, or by your sides.
Take a slow breath in through your nose.
And exhale softly through your mouth.
Again.
Inhale — fill your body with permission.
Exhale — release any pressure.
Say to yourself silently (or out loud):
“I am safe. I am healing. I am allowed to rest.”
Let your breath find its own rhythm now.
Each inhale brings in softness.
Each exhale lets go of guilt, shame, or urgency.
If your mind wanders — that’s okay.
Gently return to this:
“My body is wise. My rest is medicine.”
Stay here as long as you need. When you’re ready, bring gentle movement to your fingers or toes. Blink open your eyes.
You’re doing enough. You are enough.
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