Welcome.
Take a moment to settle into wherever you are.
Letting your body land.
Let your breath find a steady rhythm.
This is your time.
There's nothing you need to do right now but be here.
This meditation is for anyone who spent more time caring for others than connecting with themselves.
It's a space to return to your body,
To your breath and your own inner wisdom.
A place to remember that you are allowed to exist as your own person.
Begin by bringing your attention to your feet.
Feel the contact between your body and the ground,
The floor,
The chair beneath you.
Notice how gravity holds you.
You don't have to hold everything right now.
Let your awareness gently scan your body from the soles of your feet to your legs and hips,
Up to your belly,
Chest,
Shoulders.
If you notice any tension,
Just breathe into it.
You don't have to change it.
Just let it soften if it's ready.
Let your shoulders drop.
Let your jaw unclench.
Let yourself be held.
Now bring your attention to your breath.
You don't have to breathe deeply unless that feels good.
Just notice your natural rhythm.
As you inhale,
Exhale.
See if you can follow each breath like a gentle wave and out.
If your mind wanders,
That's okay.
That's what minds do.
Just bring your attention back to this moment,
To this breath,
To yourself.
Now imagine a quiet,
Safe space.
This could be a real place from your life or something your mind creates just for you.
A forest,
A spot by the ocean.
Anywhere that feels calm and clear and yours.
Picture yourself standing there alone,
But not lonely.
You are whole,
Grounded,
Fully yourself.
You're not playing any role here.
You're not managing anyone else's emotions.
You are in your place.
You just are.
Let yourself notice how it feels to be in this space.
To feel your own presence.
Trust that you are allowed to take up space in the world,
Just as you are.
This is your inner home.
And you can come back to it anytime.
Now I'll offer a few words.
You can either repeat them silently to yourself,
Or simply let them wash over you.
I am allowed to have my own experience.
My feelings are valid,
Even if others don't understand them.
I am not responsible for managing other people's emotions.
I do not need permission to honor my own needs.
I belong to myself.
I am learning to trust my voice.
It is safe for me to choose myself.
Let yourself breathe in those truths.
Pulling them deep into the core of your being.
And if one in particular stands out to you,
Hold it close.
And keep repeating it to yourself throughout the day.
Now slowly start to bring your awareness back to the space around you.
Wiggle your fingers or toes.
Notice the sounds around you.
And when you're ready,
Let your eyes open gently.
Knowing you are still you.
And you get to carry this connection with yourself into the rest of your day.
Namaste
