Hey,
This is Grayson Cole.
I'm honored to welcome you to this guided meditation.
This practice is here to support you in the moment when jealousy begins to rise.
We'll explore how to pause before the spiral begins,
How to soften the energy in the body,
And how to return to clarity and love instead of reacting from fear.
Before we begin,
I invite you to take a slow,
Steady breath in,
And an easy breath out.
Feel your body settle and your mind to fully arrive.
Feel the weight of your body supported beneath you,
The warmth or the coolness of the air on your skin.
Let your shoulders soften,
Opening your heart just a little wider with each breath.
Breathing in,
I soften.
Breathing out,
I allow.
Let those words guide you into a deeper sense of ease and relaxation.
Bring to mind a moment when jealousy has come up for you.
Could be a moment where something inside you tightened,
A moment where you felt threatened,
Insecure,
Or unsure.
Be honest with yourself here.
Allow whatever surfaces to simply be there.
See if you can recognize the energy of this moment without judging yourself.
Notice where it lives in the body.
Maybe the chest feels tight.
Maybe the stomach contracts.
Just observing the energy with awareness.
This is jealousy.
I see you.
Let the breath stay gentle and steady.
You are safe in this moment.
You are simply noticing.
Imagine what usually happens when jealousy goes unchecked.
The mind tries to protect you by creating a story.
A story that tries to justify the feeling.
A story that wants to be right.
A story that fuels the spiral.
But this time,
Instead of following the story,
You pause.
You breathe.
You stay here.
If it feels good,
Place your hand over your heart.
Feel the rhythm.
And say softly to yourself,
I am right here.
I am not the story.
Feel that space that opens when you no longer feed the spiral.
Feel the clarity that begins to return.
The energy that felt chaotic now feels spacious and gentle.
Now breathe into your heart space,
Imagining a light living here.
Expanding with each breath.
Let this light surround the feeling of jealousy.
Let it hold the fear beneath it.
Let it embrace the younger part of you that feels threatened or unworthy.
Say quietly,
You are safe now.
You are loved.
You are love.
Let that truth settle in your body.
Let your breath move it deeper into your awareness.
You notice the light expanding and how jealousy is softening.
Notice how the story loses strength.
Notice how you return to yourself.
This is your power.
This is your freedom.
Take a slow breath in through the nose.
And a long,
Complete breath out through the mouth.
Let yourself feel the difference between where you began and where you are now.
Feel the softening in your body.
Feel the space around the feeling of jealousy that once felt tight and overwhelming.
It's true,
Jealousy may rise again because you're human.
But now you know something you didn't know before.
You know that you can pause before the spiral begins.
You know that you can meet the first spark with awareness instead of reaction.
You know that you can choose presence over story,
Love over fear.
And every time you do this,
You rewire something inside you.
You grow your trust in yourself.
You strengthen your ability to stay open,
Even when the old pattern wants to shut down or lash out.
You return to the truth of who you are.
Let this practice continue to open something quiet and steady within you.
Something that knows how to love without fear.
Something that knows how to see clearly.
Thanks for being here and for doing this work with me.
I'll meet you again soon.
Namaste.
