Find a position that feels supportive for your body right now,
In this moment.
You can be sitting or lying down,
There's no right way to do this.
If it feels safe,
Gently close your eyes,
Or just soften your gaze.
Take a slow,
Deep breath in through your nose,
And an even slower breath out through your mouth.
Let your body know you are not rushing anywhere.
This meditation is for moments when your nervous system feels activated,
When your body is on alert,
When your mind is running on overtime,
Even if nothing is immediately wrong.
You may notice feelings of just restlessness,
Tightness,
Your chest might feel tight,
Maybe your stomach is upset,
And a feeling that you just can't fully relax.
There is nothing wrong with you.
This is your nervous system doing its best to protect you,
With the information that it has.
So right now,
We're not trying to fix anything,
We're not trying to force anything,
We're simply inviting your body back into a sense of safety.
Begin to notice the surface beneath you.
Feel how it holds you.
It supports your weight.
You don't have to hold yourself up right now.
You are being held.
Now,
Bring awareness to your breath.
Don't change it.
Don't force it.
Don't try to make it what you think a perfect meditation breath would be.
Just notice it.
With each exhale,
Imagine your body settling in just a little bit more.
You could silently say to yourself,
In this moment,
I am safe.
Bring your attention to your shoulders.
If they're lifted,
Tense,
Tight,
Just wiggle them a little bit.
Allow them to drop,
Soften,
Even just a fraction.
Soften your jaw.
Unclench your teeth.
Let your tongue rest easily in your mouth.
These small signals tell your nervous system,
It's okay to stand down.
Place one hand on your chest or on your belly and feel the warmth of your own touch.
Notice the steady rhythm of your breathing.
That quiet consistency of your body keeping you alive.
You don't have to earn your own safety.
And you don't have to prove your worthiness.
Your body already knows how to come home.
Sometimes,
When we've been under stress for a long time,
Our nervous system confuses rest with danger.
Or worth with productivity.
If that resonates,
Gently remind yourself,
I am safe,
Even when I slow down.
I am worthy,
Even when I am not doing.
Let those words land,
Not in your mind,
But in your body.
Notice if your breath deepens,
If your chest softens,
If there's a sense of settling.
Imagine a warm,
Steady light in the center of your chest.
This light represents your inherent worth.
It doesn't flicker based on performance.
It doesn't dim,
Even when you feel so tired.
It simply exists all the time.
Steady,
Quiet,
Constant.
With each breath,
Allow that light to expand gently throughout your entire body.
Watch it move down your arms,
Your chest and belly,
Your hips,
Into your legs,
All the way down to the tips of your toes.
This light reminds you,
You are enough.
You have always been enough.
Exactly as you are.
Take a few moments to simply rest here.
No effort,
No fixing,
No forcing.
No doing,
Just being.
Your nervous system is allowed to reset at its own pace.
As this meditation comes to a close,
Know that you can return to this feeling of safety anytime you need.
This light,
This lightness that comes along with it,
It lives inside you all the time.
Slowly take one more deep breath in,
And a gentle breath out.
When you're ready,
Slowly open your eyes or bring awareness back to the room.
You are home here.
You are safe.
You are worthy.
You always have been.
You never need to prove anything.
And you can return to safety again and again.
