Hello and welcome.
There are times when the world feels too loud,
Too bright or simply too much.
If you have a sensitive nervous system,
Whether from trauma,
Anxiety,
Chronic stress,
Neurodivergence or simply a tender heart,
It's not because you're weak,
It's because you feel deeply.
Your system has learned to protect you by being alert,
By noticing every detail,
By caring too much.
This meditation is a soft place to land.
It's not about forcing yourself to relax or fixing anything.
It's about giving your body permission to exhale,
To feel safe enough,
Even if only for a few breaths.
You don't have to do this perfectly.
You just have to be here as you are.
No more,
No less.
Let's begin.
Find a position that feels kind to your body.
You can sit,
Lie down or curl up.
Whatever feels right for you.
Let your spine be natural and your muscles soften.
Take a moment to notice where your body meets the floor or chair.
The ground is holding you.
You don't have to hold yourself up right now.
Whisper to yourself softly.
I am safe enough in this moment.
I can rest here.
Without rushing,
Let your eyes wander gently.
Notice the space you're in,
The light,
Shadows,
Textures.
Find three colors you can see.
Listen for three sounds,
Near or far.
Feel three sensations in your body.
Maybe warmth,
Coolness or the touch of your clothes.
Each detail you notice is a small reminder.
I am here.
I am now.
I am safe.
Bring one hand to your chest or heart.
Notice your breath just as it is.
No need to deepen or control it.
If it feels soothing,
Let your exhale grow a little longer than your inhale.
Perhaps breathing in for three counts and out for four or five counts.
Imagine the breath as a soft tide.
Each exhale washing away tension.
Each inhale bringing in calm.
You might whisper,
I breathe in peace.
I breathe out release.
If it feels good,
Place one hand on your chest and one on your belly.
Or wrap your arms around yourself in a self hug.
Feel the warmth of your hands.
Your own kindness reaching back to you.
Let your body receive this message.
I'm here with you.
You are not alone.
Bring awareness to your feet,
Your legs,
Your seat.
The places where you connect to the earth.
Imagine roots extending from you.
Steady and strong.
Anchoring you into the ground below.
With each exhale,
Allow any tension or overwhelm to flow down into the earth.
With each inhale,
Imagine drawing up stability,
Warmth and strength.
The body knows how to hold you.
You don't have to carry everything yourself.
Let your awareness return gently to your surroundings.
Wriggle your fingers and toes.
If your eyes were closed,
Open them softly.
Take one more easy breath in through your nose and out through your mouth.
Whisper to yourself,
My nervous system can find balance.
I can move gently through the world.
Carry this softness with you as you go forward.
Not as something fragile,
But as proof of your strength in sensitivity.
You are not too much.
You are simply tuned to life in a deeper way.
Namaste.
