Welcome noble soul,
Let's get ready for the practice.
Make yourself comfortable,
Lie down or in a seated position,
Whether that's cross-legged,
With one foot tucked under,
Or simply sitting on a chair.
Find a surface that supports you,
Firm or softly cushioned,
Whatever feels best.
Straighten your back gently,
Allowing length without tension.
Close your eyes softly,
Draw your chest forward just a little,
And tilt your thighs slightly back.
Let your body's weight rest evenly on your sit bones.
Throughout this time,
Keep your posture steady,
But relaxed,
Balanced and at ease.
Settle into this alignment and hold it gently throughout your practice.
Now,
Gently bring your attention to your natural breath.
Keep your attention solely on the breath,
Right at the point beneath the nostrils,
Where it touches the upper lip.
If the mind wanders to thoughts,
Gently guide it back again and again to this single point of concentration.
No need to change it,
Simply notice the inhale and the exhale.
Feel the air as it enters your nostrils,
Moves into your lungs and then leaves your body.
Observe the rhythm of your breathing,
Steady,
Calm,
Effortless.
If your mind wanders,
Gently bring it back to the breath,
Softly,
Without any judgment.
Let your breath be your anchor,
Your guide and your safe harbour throughout this practice.
As you settle into this breath,
Begin to reflect gently on the idea of.
.
.
Let them go.
Let them choose others.
Let them walk their own path.
Let them live their own story.
There's a natural flow to life.
People come and people go.
Some choose to stay close.
Some choose distance.
Some choose paths that align with ours.
Some do not.
And this is okay,
Because our true peace does not depend on being chosen.
Our true peace comes from choosing ourselves.
Our true peace comes.
.
.
The great philosopher Epictetus said long ago,
It's not what happens to you,
But how you react to it that matters.
Let this sink in.
When someone chooses another,
When they close a door,
It can sting.
It can feel like loss.
But it is not a reflection of your worth.
It is simply their choice,
Their path.
And just as the river flows around rocks,
So can your peace flow around rejection.
Breathe in.
Breathe out.
With each inhale,
Breathe in acceptance.
With each exhale,
Breathe out resistance.
Imagine your breath as a gentle tide washing over the shore of your heart,
Softening sharp edges,
Smoothing rough feelings,
Letting be what is.
This let them is not about bitterness or giving up.
It is a profound practice of sovereignty.
It means you honor your own inner light without needing it to be validated by others.
It means you release the heavy burden of needing someone else's choice to feel complete.
It means trusting that you are whole.
Exactly as you are.
And in that space,
Find your own stillness.
Bring your awareness now to the sensations in your body.
Feel your connection to the earth beneath you.
Notice the strength of your posture,
The steady support of your seat bones.
Scan your body slowly from head to toe.
If any tension arises,
Invite your breath to flow into those areas.
Start at the top of your head.
Notice any tingling or warmth.
Move down to your forehead,
Your eyes,
Cheeks and jaw.
Bring attention to your neck and shoulders.
Allow them to drop,
Releasing tension.
Notice your arms,
From your upper arms to your elbows,
Wrists and hands.
Feel the weight of your hands resting.
Shift awareness to your chest and the gentle movement of your breath.
Bring focus to your stomach and lower back.
Notice any tightness or softness.
Move to your hips and pelvis.
Feel the connection to your seat.
Scan down your thighs,
Knees and calves.
Notice your ankles,
Feet.
If you find tension anywhere,
Gently breathe into that space.
Let the whole body be at ease.
With each exhale,
Soften and relax.
You are safe here.
You are held by your own presence.
Thoughts may arise,
Memories of rejection,
Feelings of not being enough.
Welcome them as you were the visitor.
Acknowledge them,
Breathe with them,
And gently let them go.
They are not you.
They are passing experiences.
Your true self is not you.
The calm,
Steady space beneath the waves.
Place a gentle hand on your heart now.
Feel the warmth,
The steady beating there.
Let it remind you.
Your worth is not measured by who chooses you or doesn't.
It is intrinsic,
Unshakable.
Repeat silently,
I am enough.
Imagine a soft light glowing from your heart center,
Radiating outward.
This light is your true essence,
Your core value.
No one can take it away.
It shines regardless of others' decisions.
Let this light grow warmer with every breath.
Let it fill you with calm and strength.
If thoughts of,
What if they had chosen me,
Arise,
Notice them without a touch.
See them as clouds drifting in the white sky of your mind.
You are the sky,
Vast,
Open,
Free.
The clouds do not define you.
Your breath,
Your presence,
Your peace do.
Now,
Gently release any need for external approval.
Visualize your grip on others' opinions loosening.
Feel the lightness that comes from surrendering control.
Breathe in freedom.
Breathe out letting go.
There may be moments of discomfort or sadness.
If so,
Breathe into them with kindness.
Say to yourself,
It's okay to feel this.
I am here with myself.
No need to fix anything.
Simply be present.
Rest now in this peaceful awareness.
No words needed.
Just your breath,
Your body,
Your heart.
If your mind drifts,
Gently return to your breath.
As this meditation draws to a close,
Deepen your breath.
Begin to bring your awareness back to the room.
Feel the solid ground beneath you.
Wiggle your fingers and toes gently.
When you're ready,
Open your eyes.
Notice how you feel now.
Remember,
Your value is not defined by others.
It is born from your own choosing to be here fully yourself.
Thank you for this time with you.
This meditation is a gentle reminder.
Let them choose.
Let them go.
And in that space,
Choose yourself.
Choose peace.
Choose love.
Choose freedom.
You are enough exactly as you are.
