Welcome.
This is a.
Gentle guided nervous system reset to assist you in coming back home to yourself.
So we'll just jump right in.
And before we begin,
Just taking a moment to notice that you've already done something really important here just by taking the time out of your day to pause.
So really just giving yourself a moment of acknowledgement.
And this is not about fixing yourself.
It's not about.
Performance.
And it's not about becoming.
Someone else.
Anybody but you just allowing yourself to simply arrive.
Healing.
The surface beneath you.
Supporting your body.
Maybe even just noticing.
Any emotional weight.
Present with you here.
Meeting that just with the awareness that the earth is already holding you.
I'm just beginning to breathe into that.
Noticing the breath.
Without needing to change anything.
Just noticing.
Witnessing feeling the inhale alongside the exhale.
Maybe you might breathe in here a little deeper.
And exhaling out with a sigh.
Just noticing what kind of day your body has had,
What version of you has arrived here today.
Without judgment,
Without needing to label good or bad.
Maybe there's a part of you.
That perhaps is feeling overwhelmed.
Maybe there's a part.
That's been carrying too much.
Maybe there's a part of you.
Trying to hold everything together for everyone else.
Maybe.
There is a tired part.
An anxious part.
Disconnected part.
This driving part.
Been working so hard for you.
Maybe there's even a part of you that feels resistant in this moment to slowing down.
That's all okay.
Nothing and no part of you needs to leave in order for you to begin and just begin to become aware.
Let's just take a slower breath in through the nose.
And exhaling gently out the mouth with a sigh.
Just allowing.
Of soft release.
Allowing the shoulders to soften.
Maybe unclenching your jaw,
Giving it a little wiggle.
Relaxing the muscles in and around your cheeks,
Your eyes.
I'm just noticing.
That you're safe enough in this moment.
To soften,
Maybe just a little more.
So in this part of the meditation,
I invite you to gently bring your awareness inward.
And this is going to be.
An opportunity for you to see who's here to meet the parts of you.
That have been trying to assist you in your journey.
Remembering that there are no bad parts.
There's no broken parts.
There's only protective parts.
Adaptive parts.
And very very human parts.
Maybe just imagine yourself sitting around a table with all the different parts of you that are here today.
That have been helping you too.
Through five.
Do what you need to do in the world.
Who's noticing who's here today.
Maybe for some it's the achiever.
Maybe it's the caretaker.
Maybe it's the one trying to stay in control,
Trying to keep everyone and everything together without letting anything break,
Without dropping any plates.
Maybe there's part of you today that's holding some grief.
Fear,
Longing,
Maybe some pressure.
Or even loneliness.
And again,
This isn't about forcing anything or any part of you to appear,
But just noticing.
You know,
As you begin to become aware of.
The parts that are here,
You might silently say to yourself,
Hello,
I miss you.
Thank you for trying to protect me.
I hear you.
And then just noticing what happens in your body.
When the parts of you no longer have to scream.
To be acknowledged.
We could just simply sit back and witness.
Without needing to change,
Without needing to judge.
Without needing to.
Shifting.
Kill any parts of our ego.
It's nothing like that.
Just noticing.
Let's take another slow breath in here.
And exhale it out.
And so now gently noticing.
But there is.
Also,
And awareness.
That is witnessing all of this.
Let's see if you can tap in here.
There is a deeper presence within you.
That is beneath the noise.
The part of you that can.
Observe.
Anxious or nervous thoughts or worrying thoughts without becoming them without over identifying Maybe this is a part of you that can notice.
When there is overwhelm.
Without drowning inside of it.
And so we're meeting a.
Very steady.
And compassionate.
Deeply compassionate awareness underneath all of the movement.
Some traditions might refer to this as the self or the higher self.
The big S self.
But it's your deepest nature.
The witnessing presence.
The wise inner leader.
That's not perfect.
It's not detached.
But just present,
Just here.
A loving,
Neutral observer.
Without judgment.
So really breathing into this heart right now.
You might feel natural to place your hand on your heart.
Maybe even another hand on your stomach.
And from this.
Much more grounded place.
Gently reminding.
The other parts.
That hey,
You don't have to carry this alone.
You don't have to drive the bus right now.
I am here.
With you.
And I got this.
And just take a breath and feel what it's like.
To move into.
The compassionate observer.
Instead of.
Being at the center of the angry town hall meeting or whatever it is for you.
And so just.
.
.
Maybe keeping your hand on your heart and just breathing into this.
Inhaling slowly.
Exhaling fully.
Maybe even noticing.
The energy.
In your field.
Maybe with every exhale.
That energy.
Expands.
And imagining.
Your breath,
Creating more spaciousness inside your body.
Creating a place where there is more room for truth.
Room for softness.
And ultimately,
More room for you.
Not the version of you that performs or not the mask that you might wear in your day-to-day.
Not the part of you.
That has been fighting just to stay afloat and survive.
But the real you.
Underneath all the noise.
Bringing it right here.
Right now.
And just breathing with that version of yourself.
For just a few more moments.
Remembering that You do not need to become someone new.
It's simply about remembering the way back home.
To yourself.
To your whole self.
To your biggest self.
And every time that you pause,
Every time that you breathe with intention,
Consciously.
Every time that you listen inward.
Instead of abandoning yourself.
You strengthen that pathway home.
So in a few moments.
We'll begin to bring this meditation to a close.
So taking one deeper breath in here.
And be the biggest breath you've taken all day.
Take one more sip of air.
And let it go.
Noticing the room around you again.
And bringing your awareness.
Back into.
The surface beneath you that's holding you.
Notice your body.
And bringing small movements to your hands and to your feet.
And maybe which is why you're still.
In this place,
You might even ask yourself today,
What do I need most right now?
What really do I need most right now?
And that's not what everyone else needs from you.
It's not even necessarily what you should do next,
But it's what do you need.
Right now.
And then just pause and listen.
Receive.
And then just thanking yourself for showing up today.
Acknowledging yourself.
For taking the time.
Inside of yours.
Busy day.
To Come back home to breathe.
So that even in moments of overwhelmed.
Disconnection or wanting to numb out.
Just.
.
.
And intensity of emotional noise.
There is always,
Always more.
A deeper presence within you.
That is capable.
Of returning home.
One breath at a time.
I'll see you next time.
