Let's begin by noticing where your body meets the ground.
You don't need to change anything.
Just feel where you are right now.
Feel the weight of your body.
Feel the support beneath you.
Now let your shoulders drop a little.
Let your jaw soften.
Take your time to arrive in this moment.
Now start to notice your breath.
Noticing the rhythm it's already in.
There's no pressure to deepen it.
No pressure to fix it.
Just becoming aware of how your body is breathing right now.
If it helps,
Place your right hand on your belly,
Your left hand over your heart.
And let this be an anchor.
Something to return to.
A reminder that you're here.
As we move into this practice,
I want to invite something really simple.
Can you just notice what's going on inside without needing to do anything about it?
What's here emotionally?
What's moving through your body,
If anything?
What thoughts are present?
Let them come and let them go.
You don't have to follow any of them.
You don't have to figure anything out right now.
There's value in just noticing.
So take this moment to notice what's going on inside without needing to do anything about it.
Just notice.
Become aware.
Sometimes we're so used to identifying with our emotions,
We forget we can be in relationship to them.
Can you sense the difference?
Perhaps you're feeling angry,
But anger is only present.
You are not this emotion.
Perhaps sadness is present,
But you yourself are not sadness.
Can you notice what you're feeling without becoming it completely?
Now I want to invite a gentle question.
Ask yourself,
Am I living in a way that feels true to me?
Just notice what comes up when you ask.
You don't need to change anything right now.
Just listen to the response.
And if it feels helpful,
You can bring in this follow-up question.
Am I walking a path that's been shaped by me or by what I thought I should be?
Let whatever is here be here.
There's no need to judge it.
Awareness is enough.
What sensations are present in your body as you ask yourself these questions?
Is there a tightening in the jaw?
A scrunching of the muscles in the face?
Perhaps a uncomfortable sensation in the belly?
What are you noticing within you?
Can you relax a little deeper into the weight of your body?
Can you allow tension to roll into the earth beneath you?
With every exhale,
Invite a sense of release and ease.
Take a moment to breathe.
Feel into your own presence.
Feel into your own body.
You don't have to be anyone else right now.
You don't have to meet any idea of who you should be.
You are allowed to just be exactly as you are in this moment.
Take a deep breath in.
And on that exhale,
Give yourself permission to be exactly who you are without any judgments.
And from here,
From this place of grounded presence,
You get to choose.
You get to shape your life around what feels true.
You get to move forward in a way that honors your values,
Your rhythm,
Your voice.
You get to build something that reflects you.
From this place of presence and awareness,
You get to decide how you want to shape the life you want to live.
As we close,
Come back to the body,
Back to the breath,
Back to whatever is touching the ground.
Feel the weight of your body.
Feel the rhythm of your heartbeat.
Feel the sensation of your breath.
Let this be your reminder that you are connected,
You are part of something,
And your truth matters.
Every moment,
Every breath,
You get to decide how you want to show up in this world.
Take as much time as you need to settle into your body.
Take your time coming out of this practice.
Thank you for sharing this meditation with me.
You
