This practice is for the tired ones. The ones who have been giving, doing, holding — and who have forgotten to turn that same care toward themselves. You are welcome here, exactly as you are.

Sit or lie down. Close your eyes. Take a breath and let it go slowly. Do this three times, and with each exhale, give yourself permission to stop performing — even for these few minutes.

Bring to mind an image of yourself — not as you wish you were, but as you actually are right now. Tired, perhaps. Uncertain. Doing your best. Look at this person with the same gentleness you would offer a dear friend.

Silently offer these phrases to yourself, letting each one land before moving to the next: May I be at ease. May I be held. May I know that I am enough.

If resistance arises — if a voice says 'you don't deserve this' or 'this is silly' — notice it without arguing. Simply return to the phrases. The resistance is part of the practice. It shows you where the care is most needed.

Now bring to mind someone you love — someone whose wellbeing matters to you. Offer them the same phrases: May you be at ease. May you be held. May you know that you are enough.

Finally, let your awareness expand outward — to all the weary ones, everywhere. The ones awake at 3am. The ones holding it together. The ones who are also, right now, trying to find a moment of quiet. May we all be at ease. May we all be held.

Take a slow breath. Return to the room. Carry a little of this tenderness with you.