Welcome,
Friends.
I invite you to find a comfortable position,
Either seated or laying down,
Allowing your eyes to close gently as we begin our meditation.
Feel your body beginning to soften and take a deep breath in through your nose and release it slowly through your mouth.
Let this breath be an invitation to arrive fully here in this moment.
And if it feels comfortable,
You can place one hand on your heart and one hand on your belly,
Feeling the warmth of your own touch.
This is you,
Meeting yourself with kindness.
This is you acknowledging your own presence.
As you breathe naturally now,
Notice the rhythm of your body,
The gentle rise and fall of your chest,
The subtle expansion of your belly.
You have been breathing your entire life without thinking about it.
Your body knows how to sustain you.
Your body knows how to take care of you.
Now bring your attention to the feeling of being held by whatever is currently supporting you,
The chair,
The floor,
Your feet or perhaps the bed.
You do not have to hold yourself up right now.
Simply,
Allow your body,
If it's safe,
To let go and relax,
Allowing something else to support your body for a change.
And in this moment,
I invite you to consider something essential.
You are worthy of this time.
You are worthy of this pause.
You are worthy of turning your attention inward and tending to yourself.
So often we move through our days focused outward,
On tasks,
On others,
On responsibility.
And while that outward focus has its place,
There is something deeply profound about turning inward.
Something about asking yourself simply,
How am I?
What do I need?
And as you rest here,
Begin to sense the fullness of who you are.
You are not just your to-do list.
You are not just your role,
The worker,
The friend,
A family member,
A mother,
A father.
You are a whole being with depth and dimension.
You have dreams and fears.
You have history and hope.
You have a unique way of seeing the world that no one else possesses.
Take a moment to appreciate that,
Not in an arrogant way,
But in a truthful way.
You are unrepeatable.
There has never been anyone exactly like you.
And there never will be.
And now imagine that there is a warm,
Golden light beginning to glow in the center of your chest.
This light represents your true self.
The self that exists beneath all the rules and expectations.
The self that was there before you learned to doubt who you are.
The self that remains constant,
Even and especially when life feels uncertain.
And as you sit here,
Contemplating and concentrating on your breath,
With each exhale,
Releasing any tension.
And with each inhale,
Imagine this light growing brighter and brighter.
And on your next exhale,
Imagine this light expanding just a little further,
Letting it Feel your entire chest,
Letting it spread into your shoulders and down your arms.
Letting it flow into your belly and down through your legs.
This light is your essence.
It cannot be diminished by criticism.
It cannot be extinguished by failure.
It is always there.
Waiting for you to notice it.
Waiting for you to come home.
And as you rest in this warm glow,
Repeat to yourself,
I am here.
I am here.
I am whole.
I am enough.
Let these words settle into your body,
Like stones dropping into still water.
Feel the ripple of truth moving through you.
I am here,
Present,
Accounted for.
Not somewhere else,
Not lost in the past or racing toward the future,
But here,
Now,
In this breath.
I am whole,
Not broken,
Not in need of fixing.
Even with my imperfections,
Even with my struggles,
I am complete.
I am enough,
Not too much and not too little.
Enough just as I am,
In this very moment.
I am enough.
There is no need to earn these words.
These are words to remember.
This is not a state to achieve.
This is a truth to return to.
And I invite you to take another deep breath in.
And,
As you exhale,
Let any remaining tension leave your body.
Let any lingering doubt soften.
You are safe here.
You are welcome here.
This is your inner home.
And you can return whenever you need.
And,
In a moment,
You will begin to bring your awareness back to the room around you.
But before you do,
Place your hands together over your heart,
Feeling the warmth of your palms against your chest.
This is a gesture of self-acknowledgement.
This is you,
Honouring you.
Now,
Begin to deepen your breath,
Wiggle your fingers and toes.
Feel the surface beneath you with renewed awareness.
And,
When you are ready,
Gently open your eyes.
And carry this feeling of coming home with you into the rest of your day,
Remembering that you do not have to search for yourself.
You are already here,
My friend.
And with that,
I invite you to continue your day.
