Welcome,
Take a moment now to get comfortable,
There's nowhere you need to go,
Nothing you need to fix,
Nothing you need to achieve.
Let your eyes gently close,
Just allowing the body to settle into the surface beneath you,
And begin by noticing the breath as it is right now,
No need to change it,
No need to control it,
Just noticing the natural rhythm of breathing in and breathing out,
And as the breath moves,
Allow the body to soften,
Let the jaw loosen,
Allow the shoulders to drop,
Allow the belly to relax,
And if the mind feels busy,
That's completely okay,
You're not trying to stop thinking,
You're simply stepping out of the habit of following every thought,
Every breath out is a quiet permission to arrive more fully here in this moment,
Now bring your attention down into the body,
Notice where the body is making contact with the chair,
The floor or the bed,
Feel the support beneath you,
You don't have to hold yourself up,
You're being held,
With each slow exhalation,
Imagine tension draining out of the body like warm water flowing downward,
If you notice any tightness in the neck,
The chest,
The lower back,
Simply acknowledge it,
You don't need to push it away,
Simple awareness itself begins the release,
And as the body settles,
The mind can begin to slow naturally,
Not because you force it to,
But because it no longer needs to stay alert,
Now bring to mind a sense of movement in your life,
Not physical movement,
But the direction you've been heading,
Without judgment,
Without analysing,
Just noticing,
For a moment,
Imagine watching your life as if it were a film,
Everyday routines,
Familiar choices,
Patterns that repeat,
Notice this with curiosity,
Not criticism,
You're not here to blame yourself,
You're here to see clearly,
And as you observe,
You might notice how much of life runs on autopilot,
Habits formed long ago,
Reactions that happen automatically,
Choices that feel familiar,
Even when they don't feel fulfilling,
Just noticing,
Because awareness is where real change begins,
Now allow an image to form,
Imagine an ordinary day in your life,
If nothing were to change,
Not the worst day,
Not a dramatic one,
Just an average day,
Notice where you wake up,
How your body feels,
The first thoughts that arise,
Notice how the day unfolds,
The pace,
The tone,
The energy,
Again,
There's no judgment,
Just noticing,
Now as you sit with this image,
Notice any subtle feeling of dullness,
Relentlessness,
Or quiet dissatisfaction,
Not suffering,
Just something you've learned to tolerate,
Let yourself acknowledge it gently,
This is not about rejection,
It's about honesty,
Because when something is fully seen,
It no longer controls us from the shadows,
Take a few slow breaths here,
Now softly ask yourself,
What has this way of living been protecting me from,
There's no rush to answer,
Sometimes the answer arrives as words,
Sometimes as a feeling,
Sometimes as an image,
Perhaps it's been protecting you from disappointment,
From judgment,
From uncertainty,
From stepping into something unknown,
There's nothing wrong with protection,
It once served a purpose,
So if something arises,
Meet it with kindness,
This part of you was trying to help,
And you can silently acknowledge it now,
Thank yourself,
I see what you were trying to do,
And notice how it feels,
To bring compassion,
Instead of resistance,
Now imagine the idea of identity,
Like a coat you've been wearing,
Comfortable,
Familiar,
But perhaps a little tight,
Not wrong,
Just outgrown,
You don't need to rip it off,
You don't need to reject it,
Simply imagine loosening it,
Allowing space,
Notice who you are,
When you're not defending a role,
A label,
Or a story about yourself,
Just presence,
Just awareness,
And rest here for a few breaths,
Now gently shift your attention forward,
Not to a rigid future,
Not to a detailed plan,
But to a feeling,
Imagine a life that feels more aligned,
More honest,
More alive,
Not perfect,
But real,
Notice how your body responds to the sense of direction,
Where do you feel it,
In the chest,
In the belly,
In the breath,
You don't need to define it clearly,
This is a minimal viable vision,
A quiet knowing,
Rather than a demand,
And gently ask yourself,
What would I have to believe about myself,
For this life to feel natural,
Let the answer arise softly,
Perhaps it sounds like,
I am the kind of person who,
No pressure,
No forcing,
Just listening,
Now bring your awareness back to the present moment,
Feel the breath again,
Feel the body again,
And sense this truth,
You don't change your life by fighting yourself,
You change your mind,
By becoming someone,
For whom different choices make sense,
Not all at once,
Not perfectly,
But gradually,
Naturally,
With clarity,
Let that understanding settle deeply,
As we begin to close,
Know that nothing needs to be solved right now,
This meditation was not about answers,
It was about orientation,
A subtle shift in direction,
And in the days ahead,
Clarity will continue to unfold on its own,
You don't need to chase it,
Just notice what feels more alive,
More honest,
More aligned,
And trust that,
Take one slightly deeper breath in,
And a long gentle breath out,
And when you're ready,
Slowly open your eyes,
And bring your attention back to the room,
And as always,
Be gentle with yourself.
