Welcome,
This meditation is a gentle invitation to return to the truth of who you are.
The you beneath the doing,
Beneath the roles,
Beneath the mind story.
It's so easy to feel scattered,
To feel like we've lost something or someone inside ourselves.
Especially after days filled with responsibilities,
Conversations,
Noise and movement.
But you haven't lost yourself and nothing essential has been taken from you.
This is simply a space to remember.
Not to fix,
Not to perform,
Not to do anything at all,
But to be.
If it feels comfortable right now,
Gently close your eyes.
And take a moment to allow your body to soften just a little.
Feel the support beneath you,
Whether sitting or lying down.
You don't need to hold yourself up in this moment.
Let the surface do the holding.
You can let go of the need to figure anything out.
Just gently begin to notice the breath.
Not to change it,
Just to notice that it's happening.
Inhale,
Exhale.
The rhythm of aliveness already here.
In these opening moments,
Let yourself gently transition from the external demands and distractions of your day into a space of inner quiet and spaciousness.
Release the need to analyze,
Judge or control your experience.
Simply allow yourself to be present with whatever arises.
Become aware of your physical presence in this space.
Notice the gentle sensations of your body,
Its posture,
Its weight and its connection to the environment around you.
If you're lying down,
Feel the soft embrace of the bed or the firm support of the floor beneath you.
Allow your body to sink into this support,
Feeling held and secure.
If you're sitting,
Sense the grounding connection of your feet on the floor or the cushion beneath you.
Feel the upright yet relaxed posture of your spine supporting you with ease.
Invite a gentle softening throughout your entire body.
Consciously release any unnecessary tension you might be holding in your shoulders,
Your jaw,
Your hands or any other part of your physical form.
Allow your muscles to relax,
Surrendering to the natural pull of gravity.
Bring your attention fully to the rhythm of your breath.
Observe its natural flow,
The gentle rise and fall of your abdomen or your chest as you inhale and exhale.
There's no need to change or manipulate your breath in any way.
Simply allow it to flow freely,
Smoothly and effortlessly.
In this moment,
You are invited to step out of the mode of constant doing and enter the simplicity of being.
Release the need to achieve,
Perform or figure things out.
Just allow yourself to rest in the awareness of your own existence,
In the quiet truth of this present moment.
We carry so many roles,
Parent,
Partner,
Helper,
Performer,
Peacemaker,
Provider and even roles like the spiritual one,
The strong one,
The one who keeps it all together.
There's nothing wrong with these identities.
They're often formed from love,
From survival,
From deep care.
But sometimes we wear them so tightly.
We forget they're not who we are.
They're not your essence.
They're not your truth.
They're stories.
And stories can be put down.
Let's explore that now.
What would it feel like just for these next few minutes to set the roles aside,
To gently loosen their grip?
You don't need to let go of anything completely.
Just soften the edges.
Ask yourself quietly,
Who am I when I'm not helping anyone?
Who am I when I'm not achieving,
When I'm not being useful,
When I'm not being strong?
Pause here.
Let these questions float.
No need to answer them with thought.
Just let your being respond,
Not your mind,
Not your to-do list,
Just your presence.
Feel your breath.
Feel your body.
Feel the silence inside.
Even if your thoughts are still swirling,
There is something steady beneath them.
A place that does not shift when your title does.
A knowing that remains when the task is done.
That's you.
Now bring your attention to the body.
Let's anchor into presence,
Not by doing,
But by sensing.
Start at the feet.
Feel whatever contact they have with the floor,
The bed,
The mat.
Notice pressure,
Warmth,
Stillness,
Or nothing at all.
There's no right sensation,
Just a chance to check in.
Now your legs.
Let them grow heavy.
Let gravity be enough.
Bring your awareness to the hips and pelvis.
The parts of the body that often carry tension.
The parts of the body that hold much more than we know.
You don't need to release anything.
Just notice.
Now notice your lower back.
Your spine.
The gentle rise and fall of your breath against your ribs.
Let the breath move naturally.
Let the body receive it.
Now notice the shoulders.
Let them drop even slightly.
Notice the hands.
Often the tools of doing.
Let them be still.
Let them be hands,
Not tasks.
Come home to the present.
Through sensation.
Through simplicity.
Through being.
You are not what you produce.
You are not what others expect.
You are not your calendar,
Your performance or your posture.
You are what watches all of that.
With kindness.
Now in this quieter space,
Notice what's here.
No story.
No striving.
Just being.
You don't need a name for this.
It doesn't need to be profound.
It just is.
This is the space before thought.
Before explanation.
Before identity.
It's always been here.
Beneath your roles.
Beneath your moods.
Beneath even your sense of doing it right.
This presence is not earned.
It's not learned.
It's remembered.
So,
Let yourself rest here.
Let yourself breathe in it.
If thoughts arise,
Let them.
If emotion stirs,
Let it.
You don't need to resist anything.
You're allowed to be a whole human here.
Messy and still magnificent.
Tired and still timeless.
Confused and still completely intact.
Let this meditation be a reunion with what never left.
As we come to the end of this space,
Let your body move if it wants to.
A stretch.
A shift.
Maybe a deeper breath.
There's nothing you need to take with you.
Nothing you need to hold onto.
But something in you has remembered.
That you are more than what you do.
More than how you're perceived.
More than the thoughts that pass through.
And that remembering will come again,
Whenever it's needed.
Thank you for being here.
For choosing to come home to yourself.
For listening.
You are not lost.
You never were.
You are here.
And you are enough.
You are enough.
