New Recording 203

The transcription guides you through a gentle self-care practice, encouraging you to find a quiet space, prepare your surroundings, and connect with your body through movements, breath awareness, and relaxation. It emphasizes self-acceptance, allowing emotions to surface, and providing a safe space for vulnerability. The practice includes breathing exercises, body awareness, and affirmations to promote self-compassion and emotional release. It ends with a reminder of self-worth and the option to rest as long as needed. The overall message is one of self-love, acceptance, and emotional well-being. If you've landed here, it probably means things feel like a lot. Maybe you can't relax, maybe you feel frozen, maybe you're holding in a cry that you can't quite reach. Whatever it is, I'm really glad that you're here. You don't have to be anywhere else right now. You don't have to do this perfectly. You've already shown up and that's enough. Let this be a soft return, a breath, a balm. Before we begin, find a quiet place and start to prepare your space. Feel free to pause here and gather whatever feels nourishing to you. Get into some comfy clothes, lay out your mat, grab some water, a blanket, or a pillow and set them aside. Maybe light a candle or dim the lights if you can. Now let's begin by standing. Take a deep breath and give yourself a moment to arrive here. Start to shake through your body. Shake your wrists, your arms, your legs, shake off the day. Whatever feels heavy or stuck, bounce gently. Let it be loose, messy, instinctive. Now swing your arms. Inhale arms overhead, exhale down, letting your whole upper body fold forward. Inhale again and exhale. Each time you come down, let something go. Let out a sigh or a sound. Inhale, exhale, and again. On this last exhale, let yourself hang at the bottom. Catch your elbows, sway side to side. Maybe alternate bending one knee after the other. You might feel a little silly and that's okay. If you laugh, let yourself. If you cry, let yourself. Try to accept whatever arises as it is. There's no wrong way to show up. When you're ready, slowly begin to come down to the floor. Sit with your legs crossed in front of you. Place one hand on your heart, one on your belly. Feel your breath beneath your palms. Notice if it's shallow, fast, uneven. No need to change it. Just meet it here. Let's try a few rounds of box breath together. Inhale two, three, four. Hold two, three, four. Exhale two, three, four. Hold two, three, four. Inhale two, three, four. Hold two, three, four. Exhale two, three, four. Hold two, three, four. Last round. Inhale. Hold. Exhale. Hold. Let your breath return to its own rhythm. Take a deep inhale. On your next exhale, let out a sigh. On your next exhale, let out a sigh or hum, feeling the sound vibrate in your chest. Hum. Take another deep inhale and exhale. Hum. One more. Inhale and just let it all go. Sigh. Even if it feels strange, you're doing great. The sound actually helps your body settle. Humming stimulates the vagus nerve and invites your system back into a calmer state. Now let's come all the way down to the floor. Lie in a position that feels safe and supported. This can be with knees bent and feet on the mat, legs stretched out long, or knees falling open with feet together, a shape often called butterfly. If your knees are bent, let them fall gently from side to side. If your legs are long, maybe rock gently through the feet, letting the hips release. You can place a pillow under your knees or upper back here to open to the heart. Let yourself adjust. Let this experience be yours. If you're in butterfly, you might try gently fluttering your knees like soft wings. This position gently opens the hips. And sometimes when we get into positions like this, emotions may arise. If that happens, it's okay. It's safe to feel. Just notice and stay with what's come up. Just notice and stay with what comes up for you. If you're feeling especially vulnerable here, you can lay a blanket over your body or choose another shape that feels more protected. But if it's not too much, see if you can soften into it. Breathe deeply into any discomfort that may arise. Let your body open little by little at its own pace. Now let's come back to stillness. Repeat after me, softly, out loud, or in your mind. Whatever I'm feeling is allowed. I can stay with whatever arises. I am safe to slow down. I am allowed to take time for me. I have nowhere else to be. I am enough, just as I am. Let those words settle into your body. Breathe gently. Just notice. Maybe imagine someone you love placing a warm hand on your back. Nothing to fix. Nothing to change. Just be. Ask your body, what do I feel right now? Where am I holding it? Ask your body, what do I feel right now? Where am I holding it? Is any part of me resisting or gripping? What does this part of me need? What is one thing I can do to meet this need? Maybe you need a good cry. Maybe you just need to lie here and breathe. Allow yourself to do nothing. Whatever comes up, let it be welcome. And if nothing comes, that's okay too. You've done something brave. Not by fixing anything, but by staying with your experience. Even when it may be uncomfortable. I'm so proud of you. I hope you feel a little lighter. A little more loved. Know that you are not too much. You are safe. You are not alone. You are beautifully, fully human. I'll let the music play out here for a few minutes. If you'd like to stay and rest, or simply breathe. Stay as long as you need. Just keep breathing. Extending on the exhale, slowing down. I'm sending softness from my nervous system to yours. You can return to this practice anytime you need. With care, Jade.