Now you may position yourself in a way that feels comfortable.
You can close your eyes or just keep them slightly open—whichever feels better.
And remember, you’re always free to step out anytime—just by opening your eyes and noticing what’s around you.

This practice is here to support you during challenging or difficult moments.
Now you may notice your body here, supported by the surface beneath you.

And now, you may imagine talking to yourself the way you’d talk to a good friend.
Here are some things you could say to yourself:

“It’s okay to feel whatever I’m feeling” [2 sec pause]
“I can take a breath and remind myself I’ll get through this.” [2 sec pause]
“Even when things are hard, I still matter.” [2 sec pause]
“A mistake doesn’t define me—I’m more than that. [2 sec pause].

And if you’d like, you can also come up with your own kind words.
What would be helpful to hear right now? What do you wish for yourself?

As we close, noticing how you feel right now.
Maybe carrying one kind phrase with you—or just remembering you can always return to this practice when you need to.