Feeling Scattered? Come Back To Yourself

Feeling scattered, overwhelmed, or disconnected from yourself? This short guided meditation offers an opportunity to pause, reconnect with your body, and notice what you need.
Through gentle grounding and reflective questions, you'll get curious about what you're currently feeling, what you need right now, and what to do next.
A simple practice for busy days, moments of transition, or whenever you need to reconnect with yourself. Guided by Jen Ottovegio. Music Credit: "Meditation Impromptu 01 and 02" Kevin MacLeod. Licensed under Creative Commons: By Attribution 4.0 License.

Transcript

Welcome. If you're feeling scattered, Pulled in different directions, Or having trouble focusing, This is a moment to come back to yourself. You don't need to figure out anything right now. For the next few minutes, There's nowhere else you need to be. Find a comfortable position. Let your feet rest on the floor. Notice the surface supporting you. If it feels comfortable, Gently close your eyes or soften your gaze. And take a slow breath in. And a gentle breath out. Begin to notice the places where your body makes contact with the ground or chair. Feel into that support. Bye! You Notice your breath moving you. There's no need to change your breathing. Simply notice. You And now checking in with yourself. How are you feeling right now? How are you feeling right now? Maybe you're feeling restless or distracted, Tired, Anxious, Overwhelmed. Whatever is here, See if you can make a little room for it. You don't have to change how you feel in order to care for yourself. So just name the feeling. Now notice if there's anywhere in your physical body where you might be holding tension. Your jaw, And your shoulders. Your belly. Your hand. Maybe your forehead. Can you invite a little softness into those places of tension? Not forcing anything, Just making space for a little bit of softness. Maybe your mind is busy with everything you need to do. That's okay. Minds do that. Imagine setting down your mental to-do list for just a few more minutes. It'll still be there when you're ready. But right now the practice is not carrying it all. So take another gentle breath. And from this slightly quieter place, I invite you to ask yourself, What do I need most right now? What do I need most right now? Maybe it's rest. A little space. Some movement. A moment of connection. Or perhaps you simply need permission to focus on one thing at a time. What do I need most right now? Now ask yourself, What's one small thing? I can do to support myself. Not everything, Just one small thing. I can do. To support myself. And once that one small thing comes to mind, Let that be enough for now. Let us move forward with kindness and begin to notice the support beneath your body again. Feeling your feet on the floor. Notice the sounds around you. And take one final deep breath. Remember, You don't have to have everything figured out in order to take your next step. You can begin again as many times as you need. One day at a time. When you're ready. Gently open your eyes.