Welcome to this guided meditation for people pleasers or anyone struggling to manage feelings of resentment.
Begin by finding a comfortable posture,
Whether sitting or lying down,
Somewhere your body can feel both supported and at ease.
Gently closing your eyes or lowering your gaze.
Now,
Take a deep,
Slow breath in through your nose and a slow,
Gentle exhale out through your mouth.
This is your moment of pause,
A brief,
Essential break for you.
Take a full breath in through the nose,
Down deep into the bottom of your belly.
As you inhale,
Actively push out your belly,
Like you're filling your abdomen with a ball.
On the exhale,
Allow your belly to fall and sink as close to your spine as possible.
Continue consciously breathing in this way for a few cycles of breath.
Breathing in,
You expand and push out your belly.
Breathing out,
You let your belly fall towards your spine,
Allowing the weight of your body to sink into your seat,
Noticing if there are any particular thoughts,
Emotions or sensations moving through you in this moment.
Now,
Gently guiding your attention to the physical sensations you notice right now.
Bringing your attention now to your back,
Without judgment,
Just noticing any sensations there.
And now,
Noticing any sensations in your chest.
And guiding your attention to your gut.
And just noticing any sensation of heaviness or tightness.
So often we store our feelings of resentment in our body.
The build-up of all the times you've said yes when you wanted to say no.
Imagine any physical sensations you notice right now as a collection of heavy bricks piling within you,
A weight you've carried for far too long.
Continuing to allow yourself to fully breathe.
Breathing in,
The belly expands.
Breathing out,
Your belly falls towards the spine.
Now,
See yourself simply reaching inside and gathering those heavy burdens,
Those heavy bricks of resentment.
With your next slow,
Steady exhale,
Feel the weight lift away from your body and be released into the space around you.
Allow the bricks of frustration,
Hidden anger and suppressed needs to just fall away from you.
You are choosing to set down the burden.
With every slow exhale,
Feel your shoulders relax and your chest lighten.
You are letting go of the responsibility for carrying all of those feelings for others.
Shifting your focus to your own needs.
When you consider setting a boundary or saying no,
You may feel a familiar fear,
The deep-seated fear of rejection or abandonment.
Gently and with curiosity,
Notice if you are holding that anywhere right now.
Acknowledging any fear you notice with kindness and just letting it pass like a cloud.
Now,
Breathing in a sense of quiet strength.
As you exhale,
Imagine the word no,
Not as a harsh refusal,
But as a calm,
Clear line that marks your space.
Allowing yourself to feel what it's like to say no.
Allowing yourself to see your no as an act of self-respect,
A commitment to your own well-being.
It is your way of saying yes to your own life and your own needs.
Inhale deeply,
And as you breathe out,
Silently affirm this truth.
I am worthy of my own time,
Energy,
And care.
Feel your core self,
Your authentic self,
Being supported and affirmed by this choice.
Your worth is inherent.
It is not dependent upon pleasing others.
You are choosing to maintain your boundary,
And that is an act of long-term self-care.
Take a final,
Slow,
Grounding breath.
Pushing your feet into the ground.
Letting gravity pull your body down,
Down into the seat that you're in.
Know that the peace you feel in this moment is always accessible to you.
You are empowered to make choices that respect both yourself and others.
When you are ready,
Gently begin to move your fingers and toes.
And slowly open your eyes,
Bringing this sense of clarity and inner authority back with you into your day.
Take a moment now to thank yourself for investing in you,
In your own energy.
You deserve to be cared for and taken care of.
Thank you for listening.
May you keep a sense of empowerment and self-compassion throughout the rest of your day.
