Hello and welcome.
Today I'm going to guide you through a meditation to help you return to calm.
Find a comfortable position,
Seated or lying down,
Allowing your body to settle.
Take a slow breath in and an even slower breath out.
And again,
Inhale deeply and exhale with a little sound if you need to,
Letting it go.
Continue this while allowing your shoulders to drop,
Your jaw softens,
Let your belly release.
There is nowhere to be right now,
Nothing to fix.
This is a space for you to return to yourself,
A space for calm,
For clarity,
For choice.
Now gently scan your body from head to toe.
Notice where you're holding.
Notice if there's any tension,
Tightness,
Heaviness,
No judgment,
Just awareness.
Where do you feel reactivity in your body?
Where does frustration live?
Where does anxiety settle?
Where does that go,
Go,
Go energy sit?
I invite you to bring your breath to that space now.
Inhale into it.
Exhale and soften.
Let it speak.
Let it move.
Let it melt.
And just know that you're safe to feel what you're feeling.
When you're ready,
Gently bring your mind to a recent moment where you felt reactive.
Maybe you snapped.
Maybe you shut down.
Maybe you said something you wish you hadn't.
Just bring that moment into awareness,
Almost like a scene in a film,
Almost as though you're observer in this story.
Watch it without judgment.
You are the observer now.
If it feels safe to do so,
Ask yourself,
What was I feeling underneath the reaction?
Was it hurt?
Was it fear?
Was it the need to be seen,
Heard,
Or respected?
Let it rise.
Let the emotion come forward,
Not to relive it,
But to finally give it space.
It's okay.
You are doing beautifully.
This is how we unlearn the old pattern.
We meet it with compassion.
Gently bring your hand to your heart and feel its warmth,
Feel its steadiness,
And say softly in your mind,
I am not my reaction.
I am the space between the trigger and the choice.
I can pause.
I can breathe.
I can begin again.
You're not here to be perfect.
You're here to remember who you are underneath the noise.
You are calm,
Capable,
And connected.
You are safe to slow down.
You are safe to choose differently.
Bring your attention back to your breath now.
Feel the rise and the fall of your chest and let each breath anchor you into the present moment,
Into possibility,
Into power.
Take one more breath now,
Deeper than the rest,
And exhale like you're clearing out the old story,
Letting it go.
You are ready.
When you're ready,
Gently bring your awareness back to the room.
Wiggle your fingers,
Roll your shoulders,
Making any small movements,
Just waking your body back up.
Coming back and opening your eyes if they were closed.
Carrying with you the knowing that you are capable of change.
You're capable of making a different choice.
Capable of finding that pause.
The pause lives inside of you,
And you can return to it anytime.
