Welcome.
This guided self-talk meditation exists for one reason.
To remind you that women are going to save law enforcement.
And if you're going to do that,
Your body has to last.
Your nervous system has to be more comfortable with ease than hypervigilance.
You need to stay connected to who you are beneath all of the pressure.
My name is Erica Gaines,
And I'm the CEO and founder of TAC Mobility Officer Wellness.
This meditation isn't about softening you,
It's really about restabilizing you.
So,
You have to be willing to take up space and show up for yourself,
Because a regulated woman with clarity,
Boundaries,
And self-trust is an absolutely unstoppable force.
So let's begin.
Wherever you are,
Whatever you're doing,
Let your body settle.
You don't need to have perfect posture,
So don't worry about what your back or your shoulders are doing.
Just let your body weight drop a little bit,
Wherever you are.
Begin to unclench your jaw,
Soften the muscles around the eyes,
And let your breath move in and out without forcing it.
Nothing is required of you in this moment,
So your body can stand down.
Over the years of working with women in law enforcement,
I've noticed something that women do that most men in their field don't.
Doubt themselves.
That voice that questions whether you're enough,
Whether you're doing too much or not enough,
Whether you're falling behind your peers because you have to take time off,
Or whether you're asking for too much.
That voice is not your intuition,
It's pressure.
So let's change the conversation and reclaim your thoughts.
I want you to repeat either silently in your mind,
Or you can do this out loud,
The following words.
I am not behind.
I am responding to sustained pressure.
I am not weak.
My body is communicating.
I do not need permission to take care of myself.
I do not need to earn rest.
I am allowed to take up space,
Physically,
Emotionally,
And professionally.
I trust my instincts.
I know my value.
I don't need to overexplain anything.
I'm safe even if I make others feel uncomfortable.
I trust myself.
I trust my timing.
I trust my body.
I'm not here to hold everything together.
I'm here to lead in a way that is sustainable.
Great.
Now,
I want you to picture yourself driving to work,
Feeling regulated,
Feeling clear,
Feeling stable,
Not because everything is perfect,
But because you feel supported internally.
Now,
I want you to visualize yourself working through your day,
Responding to whatever the day brings you,
Whether that's new cases or phone calls,
Coworkers.
I want you to picture yourself responding with a grounded presence,
Fully trusting yourself.
You set boundaries without guilt.
You make decisions without spiraling,
And you honor your needs without apologizing.
Let that feeling of satisfaction and confidence sink into your body.
I want you to take a couple more slow breaths,
And with each inhale,
Allowing that feeling of confidence to grow and spread across your entire body.
You're allowed to take up space.
You're allowed to last,
And you don't have to do this alone.
And when you're ready,
Take one more breath and enjoy your day.
