Hi,
Darling.
Before we begin.
See if you can place your phone down for just a few moments.
Not because phones are bad.
And not because you've done anything wrong.
But because for the next few minutes.
I'd like to invite you back into your own life.
Now place your hands somewhere that feels safe and comforting perhaps over your heart.
Or on your belly.
Or maybe resting them gently in your lap.
Take a slow breath in.
And a gentle breath out.
Again,
Breathing in.
.
.
Breathing out.
Allow yourself to settle back.
And if it feels comfortable,
Softly close your eyes.
Notice the feeling of your hands resting on your body feeling the support beneath you and notice your breath.
Moving in.
And out.
There is nowhere to rush.
Nothing to force.
Just allow yourself to arrive.
Now from the place of awareness.
Notice what happens.
Notice where your mind goes.
Is there a part of you wanting to pick up your phone?
Wondering if you've missed a text an email or notification.
Maybe you're wondering what's happening on social media right now.
Did someone comment?
Did someone message?
Did I miss a post,
A story,
A piece of news?
Maybe there's a small feeling of FOMO,
The fear of missing out.
A worry that something important might happen while you're here.
If so,
I want you to know.
It's okay.
Just notice without judgment.
No need to change it.
Simply aware of the pull.
Aware of the habit or the urge.
Take a slow breath in.
And a gentle breath out.
Just allow your breath to find its own natural rhythm.
Nothing to force just allowing yourself to settle a little deeper with each breath as the music continues to play.
Simply notice what thoughts are present.
You don't need to push these thoughts away.
But you don't need to follow them either.
Thoughts are like the wind.
You can't stop the wind from blowing.
You can't control where it goes.
The wind may move your hair.
It may tug at your clothes.
It may sway the branches of the trees.
But the tree always remains rooted.
Anchored.
And strong.
And in this moment.
I'd like to invite you to do the same.
Allow your thoughts to move through you like the wind.
No need to chase them.
Or fight them.
No need to hold on to them.
Just simply let them pass.
And as they do,
Return your attention to your anchor.
Perhaps it's your breath.
The feeling of your hands resting gently on your body.
Just as a tree anchors itself in the earth while the wind moves around it.
Allow your body and mind to relax.
To make her hair.
Rooted in this moment.
Steady within your breath.
The wind can come and go.
The thoughts can come and go.
The urges.
Can come and go.
And still.
You remain here.
Grounded.
And present.
Take a slow breath in And a long,
Gentle breath out.
Breathing in.
Breathing out.
First notice how your breath feels.
Continues even when your mind wanders.
Notice how your body remains here even when your thoughts drift elsewhere You do not have to follow every thought.
Or respond to every urge.
You can allow things to wait.
Trust that whatever needs your attention will still be there.
And right now,
Your attention.
Belongs here.
I'd like to invite you to silently repeat these words to yourself.
I do not have to respond to every urge.
I'm allowed to disconnect.
My attention is valuable.
This moment is enough.
And I am enough.
Allow these to settle in to your mind and body and into your heart.
And now,
If it feels comfortable,
Allow your hands to rest.
Down on your sides,
Palms facing upward.
A gesture of receiving,
Of openness and trust.
And as you continue to breathe.
Imagine these words gently flowing into you.
A reminder you can carry long after this meditation ends.
You don't have to pick things up.
The moment they appear.
You do not have to respond to every notification.
You do not have to know everything the moment it happens.
Sometimes it can wait.
Sometimes the most loving thing we can do is pause.
Be here.
In the present.
Allow yourself to fully experience the life unfolding right in front of you Our minds were never meant to process the endless stream of information.
We need time to digest.
What is already here.
What is already present within our own lives.
So next time notice if there are moments when you reach for your phone not because you need something.
But because you're trying to escape something.
A feeling.
Discomfort.
Quiet moment.
Or maybe avoid.
And if that's true,
Meet yourself with compassion.
Because we've all been there.
But remember this,
Darling.
You are your own safe haven.
You can sit with yourself you can trust yourself.
And you can return to yourself.
You do not need someone else's life to determine the value of your own.
You do not need another post,
Another update,
Or another opinion to tell you who you are what you need.
Is already here.
Within you.
Within your breath and within this moment.
