Hi there,
Let’s start by sitting in a way that feels comfortable for you.
You can close your eyes, or keep them open softly—whichever feels easier.
And remember, you’re always free to step out anytime—just by opening your eyes and noticing what’s around you.

Noticing your body here and now, supported by the surface beneath you, being firmly grounded.

Now bringing to mind a moment that felt a little heavy— do not pick the heaviest moment, just something a little difficult.
Maybe after scrolling through posts or reels and thinking:
“Everyone else looks like they’ve got it all together. Their lives look more exciting, so much happier and interesting than mine.”

But here’s what’s real—those same people also feel awkward, unsure, or left out sometimes.
They just don’t post about it.
You’re not the only one who may feel this way.
It’s part of being human—we all may go through it.
Maybe you can meet those thoughts and feelings with kindness.

Here are some things you could say to yourself:
“It’s okay to feel awkward sometimes.” [2 sec pause]
“Feeling sad shows I care deeply—and that’s part of being strong.” [2 sec pause]
“Even if I feel left out, I still matter and I am worth caring about.” [2 sec pause]

And in case a harsh inner voice appears, you might ask yourself what would feel comforting now.
Maybe it’s something soft and soothing, like wrapping yourself in warmth, like a cozy hoodie or blanket.
Or something steady and grounding, like remembering you don’t have to believe every thought that pops up.

As we come to a close, take a moment to notice how your body is supported right here, right now. Take one slow breath and sense how kindness feels in your body right now.
And remember—kindness is something you can carry with you, wherever you go.
It can be as simple as checking in with yourself, tuning into what you need in the moment.
Like a quiet companion, always ready to offer warmth, steadiness, or care—whenever you need it.