Welcome noble soul,
Let's get ready for the practice.
Lie down or find a comfortable seat,
Whether that's in full lotus,
Half lotus or simply sitting on a chair.
Choose a surface that feels supportive,
Firm or softly cushioned.
Allow your spine to lengthen gently,
Sitting tall yet relaxed.
Close your eyes softly,
Soften your shoulders,
Lift your chest slightly forward and gently tuck your thighs under you.
Let your weight settle naturally onto your sit bones,
Grounding you.
Throughout this practice,
Keep your posture steady and balanced,
Yet easy and relaxed.
Settle into this posture now and keep it steady for the whole session.
Bring your attention gently to your breathing,
Notice the natural flow of air as it moves in and out of your body,
There's no need to change anything,
Just observe.
Feel the coolness of the air as it enters your nostrils and the warmth as it leaves.
With each breath in,
Allow yourself to be present.
With each breath out,
Allow tension,
Expectation or worry to soften.
With each breath in,
Allow yourself to be present.
With each breath out,
Allow tension,
Expectation or worry to soften.
As you settle more deeply into this breath,
Silently repeat to yourself,
I don't need validation from others,
My worth is inside me.
Feel those words resonate softly within your heart,
Let them be a gentle shield against the sting of silence.
There's no need to change anything,
Just observe.
Feel the coolness of the air as it enters your nostrils and the warmth.
You might notice thoughts arising about waiting,
Wondering,
About unanswered messages or quiet spaces.
That's okay,
Acknowledge them without judgment as if you're watching clouds passing in the sky.
Bring your attention back to your breath,
Inhale peace,
Exhale any tension.
Allow yourself to feel whatever comes up,
Maybe loneliness,
Maybe a little ache of wanting connection,
That is natural.
Feel the breath moving through the body,
The steady rhythm grounding you in this moment.
Your breath never goes away.
Your breath never leaves you hanging.
Your breath is always here.
Steady,
Steady.
Now widen your awareness to the sensations of your body.
Feel the weight of your sit bones grounding you to the earth.
Feel the points of contact between your body and the surface beneath.
Notice any areas holding tension,
Maybe your jaw,
Your shoulders,
Your belly.
With your breath,
Invite those places to soften.
Imagine each inhale bringing calm,
Each exhale melting away resistance.
Silence,
When it's unexpected,
Can sting.
But here you are learning to meet that silence with kindness,
To allow it space,
To rest in the stillness without pushing it away.
Your breath will be your anchor.
When the silence feels loud,
Let your breath speak quietly for you.
Let your breath say,
I am still here.
Now gently bring one hand to your chest.
Feel the rise and fall beneath your palm.
This simple gesture connects you with your own heartbeat,
A reminder of life,
Of presence.
Each beat is a silent assurance.
You are alive,
You are safe,
You are enough.
If you notice your mind drifting to questions,
Why haven't they responded?
What does this mean?
Notice the questions without needing answers right now.
Allow your breath to carry you back to the present moment.
Breathe in,
Breathe out,
And softly remind yourself,
I am whole even in this silence.
Let's now turn attention to the subtle rhythm of your breath again.
Observe the depth of each inhale,
How it gently fills the lungs.
Notice the length of each exhale,
How it slowly empties.
With each cycle,
Feel yourself becoming more relaxed,
More steady,
More connected to your own presence.
You may feel an urge to fill the silence with thoughts,
Stories,
Or judgments.
Recognize that urge,
Let it be there,
But don't follow it.
Let your breath lead you instead.
Exhale.
In that space,
Notice the quiet,
The calm,
The peace.
Rest there for a few moments,
Savoring the gentle pause.
If feelings arise,
Sadness,
Frustration,
Anxiety,
Invite them in as guests.
Let them be felt fully,
Without resistance.
With those feelings,
Say silently,
I am here with you.
You do not need to push away discomfort,
You can make room for it.
Return once more to the mantra,
Softly in your mind.
I don't need validation from others,
My worth is inside me.
Let this be a steady song in your heart throughout this practice.
Feel the support beneath you,
Feel the life within you.
Know that this moment,
Right here,
Right now,
Is enough.
Let yourself arrive more fully,
Not by doing more,
But by letting go more.
Let go of needing a reply,
Let go of needing closure,
Let go of the version of you who waits for others to return before you feel whole,
And instead,
Come back,
Back to the breath,
Back to the place just beneath the nostrils,
At the edge of the upper lip,
Where the breath first greets you,
Cool as you breathe in,
Warm as you breathe out.
From your only task,
Let it guide you gently inward,
Where the silence holds you,
Not as rejection,
But as refuge.
Each breath is a soft reminder,
You're here,
You're enough,
You're not waiting for anyone to validate your presence.
If the mind wanders,
That's okay.
If thoughts arise,
About them,
About what was said or left unsaid,
Notice them,
Then let them go,
And gently return,
Return to the breath,
Return to that single point beneath the nostrils,
Where breath and awareness meet.
This stillness is not loneliness,
It is sovereignty,
It is the part of you that does not shrink in someone else's absence,
It is the part of you that remains whole,
Even when the thread goes silent.
Let this breath teach you that,
Let it show you how to stay with you,
Not because someone stayed,
But because you chose to remain with yourself.
Notice now the natural rhythm of the breath,
Unfortil,
Feel the gentle rising of the chest,
And the quiet release.
Feel the body breathing as one,
Shoulders,
Belly,
Throat,
All part of a rhythm that is always here,
Always responding,
Never leaving you unread.
This is your anchor,
This is your home,
And in this home there is no rejection,
No abandonment,
No lack,
Only breath,
Only presence,
Only peace.
Let the breath soften the ache of longing,
Let it dissolve the tightness of expectation,
Let it remind you that you are not defined by who responds or who doesn't,
You are defined by this moment,
By your willingness to breathe through it,
To stay present through it,
To trust that what leaves your life does not take your worth with it,
And what stays,
Stays because your peace is no longer fragile.
Begin to widen your awareness again,
Feel your hands,
Feel the steady pulse of life within you,
The quiet strength that asks for nothing but your own return,
And a soft,
Gentle breath out,
And when you really open your eyes,
Carry this calm with you,
Let it walk beside you,
Even in the silence,
Let it remind you,
They don't need to respond,
For you to continue,
They don't need to stay,
For you to feel steady,
You are whole now,
You are free now,
You are home.
