Wherever you are,
Pause.
Find a place where you can be comfortably undisturbed for 12 minutes,
A place that feels safe or at least okay for you.
You've already made a powerful choice by pressing play on this meditation.
You're choosing presence over pattern.
By taking this moment to choose differently,
You can shift your destiny.
Find a way to sit upright and feel your feet on the ground.
Feel your body being held by the earth or the seat beneath you.
With your eyes still open,
Take a look around your environment and see that you are okay here.
Looking to the side,
Looking behind you on the other side.
Take a slow breath in through your nose.
Exhale gently through your mouth,
Signaling to your body that it's okay to slow down and you're safe in this moment.
If it feels okay for you to close your eyes,
You can do so,
Or hold a soft gaze and take another slow breath in and out.
And notice what you're feeling.
What's the emotion?
What do you feel physically?
This moment of activation isn't wrong or bad,
It's a signal.
Something has been stirred,
A craving,
An urge to escape or numb out,
Maybe a wave of emotion or a resistance to emotion arising.
Just notice what the predominant emotion is here.
Is it anger,
Sadness,
Fear,
Loneliness,
Shame,
Maybe grief?
Is there guilt,
Overwhelm,
Or a deep craving for comfort or escape?
Just notice what's most present right now.
What's asking for your attention?
Where in your body do you feel it most strongly?
Notice if there's a color associated with it or a sensation.
Now,
Place a hand on that spot gently.
Breathe into that space and give that emotion in your body your kind attention.
Breathe in soft,
Breathe out slow.
You're not here to fix anything or push anything away.
You're just making room for what's here.
To let the emotion be here,
Held,
Witnessed,
And allowed.
No rushing,
No judgment.
Give it space.
Now,
Checking in.
Has anything shifted,
Even by 1%?
What do you notice now?
You may feel an impulse to numb or check out,
To act without thinking,
But here's where your power lies.
It's in the pause.
This one.
Right here.
What if the most empowered action right now was no action at all?
You have this permission to pause,
To take space.
Right here,
You can break a harmful cycle or pattern.
You might think,
It's only affecting me.
No one will find out.
But the truth is,
You matter.
The most important person to protect in this moment is you.
You can be your best ally.
Your most important connection.
The one who gets to stay by your side,
No matter what.
You are your best ally.
Call in the highest version of yourself now.
The you who knows what you truly need.
The you who's walked through fire and still shows up.
Let that version of you be with you now.
Let it lend you strength and help you access the wisdom already within you.
Take a moment to listen.
Is there wisdom,
Even a word that this version of you wants you to know?
And then silently repeat,
I choose to wait.
I protect my peace.
I am worthy of healing.
Take one more breath in,
And a long breath out.
You're already shifting,
Already healing,
Just by choosing this moment.
Come back to this practice anytime you need a reminder.
You don't have to be perfect.
You just have to pause and remember who you are.
To remember you are not your craving.
You are not the emotion.
You are not the story your mind tells you when you're overwhelmed.
You are the awareness beneath it all.
And you can choose again.
You hold wisdom,
Strength,
And light,
Even in the dark.
And this pause,
It's not just a pause.
It's a turning point,
A moment where you shift the pattern,
And with that,
Your path.
This is how destiny changes,
Through presence,
Patience.
So stay.
Let the trigger settle.
Let the emotion pass and change.
And whenever you're ready and grounded,
Then take an elevated action,
Aligned with who you truly are,
Not who the pain told you to be.
And if you forget,
That's okay.
Just come back.
You are your safest place,
Your greatest ally.
Let's take a breath.
This choice,
This pause,
It's the beginning of everything.
