Hi and welcome to this meditation.
My name is Dana and I'm very happy that you're here.
Make yourself comfortable and close your eyes.
And for the next few minutes.
I want you to forget about becoming.
A better version of yourself.
I want you to forget about fixing yourself.
Because you don't need to become anyone else.
You just need to come back to who you already are.
So let your body become a little heavier.
Shake everything off.
Your eyes closed.
It as comfortable as possible.
Lift in your spine.
And then take one deep breath in through your nose.
And out through your mouth.
Again breathe in and exhale slower.
One more time,
Inhale.
And exhale,
Let it go.
Instead of trying to relax,
Just notice.
Notice your face.
Good job.
Your shoulder.
Notice your chest.
Your stomach.
Notice where your body is still holding on to something.
Maybe there's even tension or pressure.
Maybe there's stress in it.
Maybe there's even an emotion you haven't had yet time to feel.
You don't have to change any of that.
Just notice it.
Because your body has been communicating with you all day.
And right now,
You're finally listening.
Taking our slow breath in.
And as you exhale,
Imagine turning the volume of the outside world down.
The expectations.
The message is turning it down.
The things you still need to do,
The conversations running through your mind.
Turn the volume down.
Bring your attention back into your body.
Feel the space inside of your chest.
Feel the movement of your breath.
And feel your heart beat.
There's an entire world happening inside of you now.
And underneath all the thinking,
Underneath all the noise,
Everything that's going on.
There is stillness.
There is something that isn't rushing.
There's something that isn't trying to prove anything.
That isn't wondering whether.
You're doing enough.
It's just here.
And I want you to meet that version of you.
And imagine for a moment that all the identities you carry begin to fall away.
Your job.
Your responsibilities,
Let it go.
Other people's expectations,
Let them go.
We have been in the past,
Let it go.
Who you think you need to become.
Let it go.
Let it all disappear for just a moment.
Until there's nothing left.
To perform.
Until there's nothing left to prove.
Nothing left that you need to hold together.
Until there's just you.
Take a breath here.
And ask yourself.
What do I need right now?
Know and answer with your mind.
Wait and listen.
What do I need right now?
Rest,
Movement,
Space.
Honesty.
Softness.
Courage.
Or maybe it simply wants you to stop abandoning yourself every time the world gets loud.
Whatever comes up,
Let it be enough.
Now place your hands somewhere on your body.
Maybe your heart.
Your stomach,
Your chest.
Anywhere that feels natural.
And feel the warmth of your own hand.
And say,
I am here.
One more time with certainty.
I am here.
And one more time,
I am here.
And notice what happens inside your body when you say those words.
Because sometimes safety is in the absence of uncertainty.
Sometimes safety is knowing.
That whatever happens.
.
.
You will not leave yourself.
You will listen.
You will respond and you will come back.
Take a deeper breath in.
And imagine that breath moving through your entire body,
From the top of your head,
Through your chest,
Your stomach,
Your hips,
Your legs,
All the way down into your feet.
And as you exhale,
Release anything you no longer need to carry into the rest of the day.
Breathe in,
Come back to yourself.
Breathe out,
Release the noise again.
Inhale,
Back to yourself.
Exhale the noise.
And now imagine your energy returning to you from every conversation you've been replaying,
Every person you've been thinking about,
Every future scenario you've been trying to control.
Every place your attention has been scattered.
Call it all back,
Maybe even open your arms,
Breathe in.
And feel yourself becoming whole again.
Bring in all of your energy.
Back to its home You don't need to know what's happening next.
You don't have to need everything figured out.
No,
You only need to know where your next honest step is.
And sometimes the most powerful thing you can do to listen.
Take one final deep breath in.
Hold it gently at the top.
And slowly let it go.
Feel your body beneath you.
The room around you.
You can moving your fingers,
Maybe your shoulders.
Your belly,
Your chest,
Your head.
And before you open your eyes,
Remember that you can return to this every time,
Every day,
Every second.
You're amazing.
Thank you.
You can now open your eyes.
