Before a Hard Day

Read along

You know today will be hard. Let's take a few minutes before it starts.

Sit in a way that feels steady. Feet on the floor, back supported, hands resting.

Let your eyes close, or let your gaze rest somewhere low in front of you.

Take a slow breath in…

and let it go. Again. In… and out.

Notice what's already here in your body. Maybe a heaviness in the chest. A tightness in the jaw. A restless feeling in your legs.

You don't have to get rid of it. Just notice it, the way you'd notice the weather.

Now soften one place. Maybe the jaw. Let the teeth part a little.

Maybe the shoulders. Let them sink, just a few millimetres.

Maybe the hands. Let the fingers uncurl.

Now, let the day come into your mind. Not every detail. Just the shape of it.

Notice the part you're dreading most.

And notice what your body does when you think of it.

Breathe out, long and slow, as you hold that picture.

Here is something that's true about hard days. They don't happen all at once. They happen one moment at a time.

You don't have to carry the whole day right now. Only this breath.

And later, you'll only have to carry that moment. Then the next one.

Now ask yourself: what is one thing that would help me today?

Maybe a short walk at lunch. A glass of water before the meeting. A kind message to yourself.

Choose one small thing. Just one.

And ask: how do I want to treat myself today, whatever happens?

Maybe with patience. Maybe with a little humour. Maybe simply by not making it harder than it is.

Let's take three slow breaths together, and let each one go a little further out.

In… and out. In… and out. In… and out.

Whenever today gets heavy, you can find this breath again. It goes with you.

The day may still be hard. But you'll be meeting it from a steadier place.

When you're ready, open your eyes. Stretch if you like. And take the first step.