If you're listening to this and wondering whether you're doing it right,
Or feeling like it's hard to slow down right now,
You don't need to change anything.
This meditation isn't about clearing your mind or forcing calm.
It's about meeting yourself exactly where you are.
So,
However you're arriving,
Distracted,
Tired,
Overwhelmed,
Or unsure,
That's okay.
You're already doing enough.
So take a moment to settle into a position that feels supportive to your body.
You don't need to sit perfectly,
Whatever that means.
You don't need to feel calm.
Just let yourself arrive as you are.
If it feels okay,
Allow your eyes to gently close.
You can also soften your gaze,
Resting it somewhere in front of you.
And before we do anything else,
I want to say this very clearly.
It makes total sense that you feel overwhelmed right now.
There's a lot happening in your life,
In your body,
In the world.
There's nothing wrong because you're feeling this way.
Your nervous system is just responding to what it's been carrying.
You don't need to fix this feeling.
You don't need to push it away.
For now,
We're just going to slow things down together.
Begin by simply noticing your breath as it is.
No need to change it yet.
We're just observing.
Where you feel it the most.
Your chest,
Your belly,
Your nose.
When you're ready,
We'll gently invite the breath to slow.
Inhale slowly through your nose,
And exhale gently through your mouth.
Again,
In through the nose,
And out through the mouth.
If it helps,
Imagine your exhale being just a little longer than your inhale.
Like you're softly telling your body,
It's okay to ease.
There's nowhere to get to,
No goal to achieve.
Just one breath,
And then the next.
As you continue breathing at the slower,
Kinder pace,
See if there's a way to offer your body a bit more support.
Maybe that means placing a hand on your chest or belly.
Maybe it's leaning back into a chair.
Or my personal favorite,
Letting your jaw release,
And your shoulders drop even a fraction.
Notice what your body seems to be asking for right now.
Not what it should need,
But what it actually needs.
And whatever that is,
Let yourself offer it gently.
Even a small shift matters.
You might silently remind yourself,
I'm allowed to take care of myself in this moment.
I don't have to do everything right now.
If the feeling of overwhelm is still present,
And it may be,
See if you can imagine giving it a little more space to breathe.
You're not becoming the overwhelm,
You're noticing it.
Perhaps you can say quietly to yourself,
This is a lot,
And I'm doing the best I can.
Let that acknowledgement land.
As we begin to bring this meditation towards a close,
I invite you to think of one small choice you can make to support yourself after this.
Not a big change,
Not a full plan,
Just a gentle,
Doable act of care.
Let yourself choose it now,
And trust that this is enough for today.
Take one more slow breath in,
And a soft breath out.
When you're ready,
Return to the sensation on your body.
If your eyes were closed,
Gently open them.
Wiggle your fingers and toes.
You are allowed to slow down.
You are allowed to need support.
And you are allowed to take care of yourself,
One small step at a time.
I'm so glad you chose to take care of yourself today.
Thank you so much for allowing me to be part of this with you.
Take care.
