This meditation invites you as a therapist,
A helper,
A healer,
To reconnect with your body's inner compass.
This can be used before or after a session or whenever you are faced with a big decision.
We're going to gently explore what a yes and a no feel like somatically for you.
There are no right or wrong responses here,
Just sensation,
Curiosity,
And compassion.
So let's settle in,
Finding a safe space,
A comfortable space.
You may be seated or lying down,
Whatever helps you feel supported and relaxed.
You're going to let your hands rest gently.
Let your jaw soften.
And if it feels good,
Close your eyes or let your gaze settle softly in front of you.
Taking a deep breath in through your nose and a long exhale out through your mouth.
You can do this a few more times.
And with each breath,
Let your body drop down just a little more,
Settling into yourself.
We're going to begin with a body scan,
Letting your awareness take hold of the soles of your feet,
Noticing any sensations,
Emotions,
Or thoughts that come up as you move up your body through your ankles,
Your calves,
Your knees,
Through your hips,
Your belly,
Your lower back,
Up through your ribs,
Your chest,
Your shoulders,
Down your arms and hands,
And finally up through your neck,
Face,
And the crown of your head.
There's nothing to fix or change here.
It's just to notice where your body is at.
And if you need to make any adjustments to be more comfortable,
Go ahead and do that now.
But for now,
We're going to say that this is neutrality,
Where you're at right now in your body.
Let's explore the sensation of truth in your body.
I want you to say silently or out loud,
My name is,
And then say your name.
Notice when you say that,
Where that statement lands in your body.
Where do you feel it?
Even if it's a subtle or neutral place,
What feels present?
Where do you feel,
Yes,
This is,
True,
This is my name.
Just notice any sensation,
Its quality,
The edges of where it begins and where it ends.
And now we're going to try another statement that might be absolutely true for you.
I have a heartbeat.
Where does that land?
Say it slowly,
Feel into it.
I live on planet earth.
Where do you feel that in your body?
I am a human being.
Where does the truth show up for you in your body?
I want you to make a mental note.
This is what your yes feels like.
You might feel spaciousness in your chest,
Clarity behind your eyes,
The softening in your belly.
Just notice.
Breathe that in and let that yes imprint upon your awareness.
All right,
Now let's explore the sensation of no.
I want you to say a statement that is obviously untrue.
For example,
My name is,
And then you could say something absolutely absurd.
Where do you feel that in your body?
You can pick something even silly.
I am made entirely of spaghetti.
Where's the sensation for you in your body?
Saying it out loud,
Notice the shift in your body.
Is there a contraction,
A pulling away,
A tension,
Anywhere in your body?
Go ahead and make a few other statements that are obviously untrue to you.
With each breath,
Take notice of where the no shows up in your body.
Let yourself sit with that no without resistance.
Maybe it feels like pressure or disconnection or blankness,
Whatever is there.
It is valid.
Now I want you to put two statements together.
My name is,
And your name,
And my name is,
And something absurd.
And notice the shift in your body sensations.
Can you track the yes moving to a no?
Just notice the difference between your yes and your no.
This is unique to you.
This is the compass that your body is showing up for you to reveal its patterns.
Thank your body.
Let your body know,
I am listening to you.
Now you can try something that's a little bit more uncertain or neutral for you.
And see where the sensations go towards.
And maybe you create a neutral or a middle ground kind of sensation.
That tells you it's not a yes or a no.
You can sit somewhere in between.
Maybe trying the statement,
I love my job,
Or I enjoy working on weekends,
Or I enjoy working at night.
Is that a full body yes?
A full body no?
Or does it sit somewhere in between foggy and still forming?
Let your body speak to you.
Now take a moment to thank your body.
It has been speaking to you,
Not in words,
But in sensations and cues and feelings.
And it always is,
Whether you're listening or not.
With time,
You can return to this practice to navigate decisions and to be more aware of your boundaries or burnout.
Your yes and your no live within you.
They are trustworthy and they are enough.
So take one final deep breath in.
Exhale fully.
And when you're ready,
Gently open your eyes and notice the space around you.
Notice the space within you.
And as you return to your day,
Know this.
You are allowed to follow what feels like a yes,
And you are allowed to honor your no.
