Welcome to this meditation from feeling stuck to finding flow.
Getting in a rut often occurs when we fall into a learned helplessness,
A state where past experiences convince our brain that action won't make a difference.
This meditation works by activating the anterior cingulate cortex which is the part of the brain involved in motivation and agency.
We'll use movement,
Breath and visualization to literally shift from a passive to an active neural state.
I'm here to guide you out of whatever feels stuck in your life and back into the flow of purposeful action and growth.
Being in a rut isn't a character flaw,
It's often your nervous system's attempt to protect you from disappointment or failure.
But what once served as protection can become a prison.
Today we're going to gently but powerfully shift from stuck to flow.
I invite you now to settle into a comfortable position.
A comfortable position where if you choose to move later on you can.
We'll be working with both stillness and some dental movement to break up any stagnant energy.
First let's acknowledge what feels stuck.
Perhaps it's a project you can't seem to start,
A relationship pattern that you keep repeating,
A dream that you've put on hold or simply a general feeling of being very stuck.
Without judgment notice where this stuckness lives in your body.
Does it feel in your chest?
Perhaps tight in your throat?
Or maybe dense in your belly?
With your mind's eye can you feel its texture and does it have a color?
Can you feel the surface of this feeling?
I invite you to get very curious with this.
Stagnation often has a physical signature.
Are you able to map this with your mind's eye or your felt sense?
Place your hands on this area and breathe with whatever you find there without changing it or dismissing what is there.
Just acknowledge the feeling,
The texture,
The color,
The weight.
This stuckness has been trying to protect you from something.
Perhaps failure,
Rejection or overwhelm.
Thank it for its service and let it know that you're ready to try a new way.
Now we're going to gently mobilize this stuck energy.
Stagnation is often just energy that needs permission to move.
We are going to start with your breath.
Your breath is the most accessible way to shift your state.
I invite you now to take three deep breaths.
Directing those breaths to the area of felt stuck energy in your body.
On each exhale make a gentle sound to release any stagnant energy.
Let's take those three breaths together.
Breathing in and out.
And in.
And last one in.
And out.
Now if you're able to let's add gentle movement.
I invite you to gently lift your shoulders up towards your ears and slowly rotate your shoulders backwards in large circles.
Feeling your shoulders,
Feeling your shoulder blades and your collarbones moving.
Feel the circulation returning to your upper body.
Now I invite you to gently turn your head from side to side releasing any stuck energy in your neck and throat.
Taking your time to gently look from left to right.
If you're able to I invite you to stand up and shake your hands vigorously for a moment.
Feeling the energy moving through your arms and now shake your whole body just gently.
Arms,
Torso,
Hips and legs.
Allow your whole body to shake gently like an animal shaking off after sleeping.
Sitting back down now and notice any shifts in how you feel.
Even small movements can create significant changes in your nervous system.
Now I invite you to place your hands on your heart and breathe energy into this beautiful space.
Imagining your heart as a gentle flame that's been dimmed and with each breath you're fanning it back to brightness.
Feel this inner fire awakening,
Not aggressive or forced but alive,
Warm and ready to engage with life again.
What can you notice and feel at your heart center?
Now we're going to vision yourself moving from stagnation into flowing action.
This isn't about forcing change but about remembering your natural capacity for growth and movement.
Bring to mind the area of your life that feels most stuck.
Instead of focusing on the problem we're going to focus on what wants to emerge.
Ask yourself if I wasn't afraid of failing or remaining stuck what would I want to create?
Let an answer arise without censoring or second-guessing.
Now see yourself taking one small step towards this vision.
Not a giant leap but just one authentic action.
What would that look like?
Feel how it would feel to move forward even in a small way.
Notice the energy that comes with taking action aligned with your truth.
See yourself building momentum one small step leading to another.
Each action creating more energy for the next.
You're not trying to change everything at once,
You're simply returning to your natural state of growth and flow.
Casting your mind to the future imagine yourself three months from now looking back at this moment as the turning point when you chose movement over stagnation.
Perhaps you can feel a sense of satisfaction of honoring your growth.
What support do you need to take these steps?
See yourself asking for help or creating structure or celebrating your wins.
You're not doing this alone,
You're part of the larger flow of life that wants to express itself through you.
Now let's anchor this movement energy in your body.
If you're able to you could stand up or just sit with extra alertness.
Take a step forward literally or energetically and declare I choose movement over stagnation and feel this choice in your whole being.
And take another step and declare I trust my capacity to grow and to change.
And take one more step I take action on what matters to me.
Feel this commitment settling into every cell of your body.
You are not a stuck person,
You are a growing and evolving being.
You may like to commit to taking one small action today that honors this movement energy.
What would that be?
Trust that action,
That's any action that you take no matter how small creates clarity.
Movement creates momentum and small steps create big changes over time.
Take a moment to feel the aliveness that comes with choosing growth over stagnation.
Feel this in every cell of your body.
This energy is always available to you.
You simply need to recall that you have the power to move,
To choose and to grow.
I invite you to carry this momentum into your day and trust that every small step matters.
I wish you all the very best for your adventure ahead.
Thank you for joining me in this meditation today.
