Hello,
I'm Diana.
I want to welcome you to this meditation.
Listening to your body's signals with compassion.
Let's begin by finding a quiet and comfortable place where you can feel safe enough to gently turn inward for a little while.
There's no need to be perfect and simply come as you are.
You might choose to sit or lie down,
Whatever feels right for your body in this moment.
Let's begin with a soft arrival.
Take a slow,
Gentle breath in through your nose.
No need to deepen it yet.
Just notice the natural rhythm of your breath.
And as you breathe out,
Allow your body to settle a little more deeply into this space.
There's nowhere else to be right now.
There's nothing to fix.
This is a time to simply listen.
To the quiet messages your body may be holding.
To listen with curiosity and to listen with care.
And now,
Let's take another breath in and out.
And let your shoulders soften.
Let your jaw relax.
And let your eyes gently rest.
You can close them or soften your gaze.
Whatever feels best to you.
And now,
Begin to bring your attention softly and slowly to your body.
You don't have to scan or search.
Just notice what's already there.
What are you feeling right now?
Physically?
Emotionally?
Or energetically?
You don't need to name or judge it.
Simply observe.
You might quietly say in your mind,
I notice this.
And if it feels helpful,
You can add,
And that's okay.
There may be areas of tension or numbness.
There may be warmth or coolness.
There may be places that feel loud or quiet.
And there may be places that feel heavy or light.
Whatever it is,
It's welcome here.
Now,
Bring your attention to your feet.
Can you feel them resting on the floor or supported by the surface beneath you?
Are they cool or warm?
Are they still or fidgety?
There's no wrong way to feel.
You're simply listening.
Slowly,
Gently,
Begin to move your awareness upward to your legs,
To your hips and to your lower back.
Pause wherever something draws your attention.
If there's tightness or discomfort,
See if you can greet it like a kind friend.
You might say inwardly,
I hear you,
Or I'm here with you now.
Let your breath remain soft and steady as you continue.
Upper it now to the belly,
A place that often holds emotion.
There may be sensations here.
Some tingles.
Whatever you notice,
Thank your body for sharing with you in its own way.
And now to the chest.
Is it open or guarded today?
Is there pressure?
Tremor?
Tingling?
Ease?
Or fatigue?
Whatever you feel is simply a signal.
It's a message,
Not a flaw or a problem.
It's just something that your body wants you to know.
You might place your hand gently over your heart if that feels supportive.
And you could quietly say,
I'm learning to trust you.
I'm learning to be kind.
Now move your attention to your shoulders.
And then to your neck.
And up to your jaw.
These areas often carry stories.
If you feel tightness or holding,
Just breathe gently there.
Not to change it,
Just to offer it compassion.
Finally bring your awareness to the space around your whole body.
Imagine a warm light surrounding you.
Gentle,
Calm and safe.
It holds you just as you were.
Not asking for anything to be different.
Your body has been through so much and it is still here.
Breathing,
Guiding and speaking to you.
You don't have to understand all of its messages yet.
The first step is just listening.
With patience.
And with grace.
Let's take a final,
Deep,
Nourishing breath together.
Inhale slowly through your nose.
And exhale fully through your mouth.
And when you feel ready,
You can begin to wiggle your toes.
And to move your fingers.
We're slowly returning to the room around you.
And before you open your eyes,
Take a moment to thank your body for all it carries.
And for allowing this moment of connection.
Whenever you're ready,
You can gently open your eyes and look around the room.
Notice a few things.
And remember,
You're safe.
You're healing.
And you are whole.
Thank you for joining me today.
Until next time.
