Welcome,
Let this be a space where you don't have to manage anything,
Where nothing is required of you,
Not emotionally,
Mentally or otherwise.
There is no doing here,
Only resting.
No need to prepare or position yourself just right,
Simply come as you are.
Let your attention gently arrive,
Let it move toward your breath.
Notice the inhale and the exhale,
Softly,
Gently and with absolutely no effort.
Just the quiet rhythm of life as it moves through you.
Let your awareness rest there and now feel your body,
Notice the support beneath you,
The points of contact,
The way gravity holds you,
The way the body settles when it knows it can let go.
If there's tension,
It's welcome.
If there's stillness,
It's welcome too.
You don't have to change anything,
You don't need to make yourself calm.
You are already on your way back to centre,
Just by showing up.
Soften into this moment,
Soften into this breath,
Soften into the space that holds it all.
Today's meditation is an invitation,
An invitation to rest not just your body,
But your whole being.
Especially if you've recently felt triggered or overwhelmed by emotion.
Especially if your thoughts have felt fast,
Loud or hard to hold.
This is your permission to stop tracking the content of your thinking and to start noticing the nature of it.
From our three principles,
Understanding all of our experience,
Every feeling,
Every reaction,
Every moment of intensity is thought in motion.
Thought made alive by the gift of consciousness.
That's it.
Even the moments that feel deeply triggering,
The ones that feel sharp or shameful or sudden are made of the same energy,
The same passing form.
Just thought.
And when we begin to see that,
Something loosens.
We don't have to resist the emotion.
We also don't have to obey it.
We simply don't have to take it quite so seriously.
Because when the mind quiets,
Even for a moment,
The feeling shifts.
Not because we fix anything,
But because we've stopped fueling the illusion.
So today,
We're not trying to change what you feel.
We're allowing space for it,
But we're also remembering that it doesn't define you.
Not even close.
Come back to the breath,
The body,
The rhythm,
The ground.
Notice what's still here when you stop holding the story.
Let's explore this gently together.
Think of a recent moment when you felt triggered.
Maybe something someone said or something that didn't go to plan.
Something that felt unfair or dismissive or too much.
Let it arise for a moment.
Notice what comes with it.
Perhaps a tightness in the chest or jaw.
A swirl of thought.
A label they shouldn't have or I always or I can't believe.
All of that is okay.
You don't have to push it away.
But what happens if you simply notice it?
Like you might notice weather through a window.
Not denying it.
Not stepping into it.
Just observing.
What if the triggered feeling was never the problem?
What if it's only ever been a signal?
A signal that you've been caught in thought.
That your state of mind has dipped.
And what if the dip is not something to fix?
But something to feel.
Not from fear.
Not from analysis.
But from presence.
Let's come back to the breath again.
Let this moment be simple.
Feel what's actually happening.
Body.
Breath.
Aliveness.
Not the story.
Just now.
Because here's what's true.
When you're triggered your system is momentarily flooded.
But not broken.
Just full.
And what fills the system?
Thought,
Emotion,
Reactivity will settle on its own.
Just like a snow globe that's been shaken.
You don't have to figure it out.
You just have to let it be.
Stillness doesn't come from sorting every thought.
It comes from seeing thought as passing.
Unfixed.
Unpersonal.
Even the strong ones.
Especially the strong ones.
Notice again what's here now.
Perhaps the body feels just a little more grounded.
Perhaps the edges have softened.
Even a slight shift matters.
Even that is insight.
It doesn't have to be big to be real.
Let's sit together in that for a while.
You don't have to do anything else.
Just notice.
Just be.
For a while.
Sometimes,
In moments of reactivity,
It's tempting to replay everything.
To look back.
To try to prevent the same thing from happening again.
But that is still just thought.
That's not truth.
That's imagination.
Even the what-ifs are stories.
Even the regret is made of thought.
You are not required to keep visiting the past in order to learn from it.
Sometimes,
Seeing clearly means dropping the search for meaning altogether.
Not because the moment didn't matter.
But because wisdom does not live in the analyzing.
Wisdom lives in presence.
It lives in the pause between thoughts.
And that's where you are now.
Notice the quiet.
The stillness.
Feel how your system begins to settle when it's no longer being chased.
There's a deeper stillness inside you that doesn't leave when you're triggered.
It's simply momentarily obscured.
But it never goes.
This is not something you need to cultivate.
It's already here.
Like the sky behind the clouds.
Let that be your anchor.
Let that be your truth.
Let's stay here a little longer.
Resting not as a strategy,
But as a natural return to what is.
Notice your breath again.
Slow.
Quiet.
Steady.
Notice the body.
Alive.
Grounded.
Whole.
Notice the present moment.
Uncomplicated.
Unhurried.
Sometimes.
We forget.
We all do.
We get pulled into thought.
Into reactivity.
Into stories we've believed for years.
And then.
Then.
Something softens.
We pause.
We breathe.
And suddenly we remember.
We were never broken.
We were simply caught in an illusion.
And now we're not.
Insight is like that.
It often doesn't arrive through thinking.
It arrives through space.
It doesn't arrive because we strive.
It arrives because we stop.
So stay with this space now.
Let it do its quiet work.
No need to search.
No need to hold on.
Peace is not something you find.
It's something you notice.
Once you stop chasing everything else.
Let yourself notice.
Let yourself receive.
You are already safe.
Already whole.
Already home.
And even if the storm returns.
You'll know where to come back to.
This presence.
This truth.
This breath.
If emotion arises again.
You can meet it gently.
You don't need to suppress or change it.
You don't need to process your way through it.
It will pass.
Just like everything else.
Let this truth land softly inside you.
You are not what you feel.
You are not what you think.
You are the one who can see it all.
And remain still.
Take a few more moments now.
Let everything soften.
Even more.
No need to hold anything.
Let go of the effort.
Let go of the analysis.
Let go of the idea that you need to do something with this.
Just breathe.
And when you're ready.
Begin to return.
Return with softness.
With breath.
With the knowing that your calm is not something you have to earn.
It's your nature.
It always was.
And you can return to it again and again.
Without needing a reason.
Whenever you feel ready.
Open your eyes.
Or simply move into the next moment of your life.
From presence.
From truth.
From the quiet knowing that even in the heat of being triggered.
You are okay.
You are loved.
And you are already home.
Thank you.
