Take a moment just to arrive,
Just as you are right now,
In this moment,
In this breath.
There's nothing you need to change,
Nothing you need to force or fix.
This is a time created for you to feel safe in your body,
A meditation created just for you.
Hi,
I'm Karen.
Arrange your body in a way that feels comfortable and most of all safe.
And then bring awareness to your body,
Only as much as it feels comfortable.
And know that at any moment,
You can step out of this meditation,
Anytime,
At any time.
If it feels okay,
Notice your breath.
And I'm going to suggest that your eyes remain open,
But if you want to close them,
That's all right too.
If your eyes are open,
Notice the space around you,
The colors,
The textures.
And if your eyes are closed,
Just recall them,
Imagine them.
You are in control of your attention,
Where you lay your attention,
Whatever it is.
What do you notice right now,
Whatever it is?
Right now,
Bring your awareness to whatever it is that you are resting on,
Whether that's a chair,
The ground,
Or maybe your bed,
Whatever it is.
You're not alone in this moment,
It's just you and me.
You're okay.
And if now you want to close your eyes,
That's all right.
And if not,
That's okay too.
It's just you and me.
You and me.
You and.
.
.
Do you feel your breath?
Can you bring awareness to your breath?
Not changing it,
Just noticing it.
It's perfect just the way it is,
You don't have to change it at all.
It's perfect.
You see,
Your breath tells you how you're feeling right now.
It's honest,
It's completely honest.
And that's okay.
Your honesty is real.
It's refreshing.
That's really important.
It's important that you're honest right now.
Whatever it is that you're feeling,
It's important that you're real.
No masks.
Not here.
Just real.
Just honest.
You're okay.
You're safe.
What does your breath feel like?
Is the inhalation long or short?
And is the exhalation long or short?
Whatever it is,
It's fine.
There's no right or wrong.
It's perfect.
It's just whatever it is.
Do you feel the support beneath you?
The ground holding you up.
It's okay.
You're okay.
You're not alone.
I'm here.
It's just you and me.
And if your body feels tense,
That makes sense.
That's why you're here.
I'm right here with you.
It's just you and me.
You've been through some stuff.
And I wish you didn't have to go through that stuff,
But you did.
And you were so brave.
And you are so brave.
And now your body is remembering it.
But I need you to know that in this moment,
Right now,
In this moment,
I got you.
You're safe.
I got you.
Exhale.
Breathe out.
I got you.
You are safe enough to soften,
Even if it's just a little bit.
Even if it's just a little bit.
I got you.
I got you.
No pressure.
No expectations.
Just inviting awareness of what's there.
Whatever it is.
Making space for it.
Whatever it is.
And giving permission to soften.
No pressure.
No expectations.
Gentle awareness.
That's all.
Gentle awareness.
And that is enough for now.
It's enough.
It's enough.
I want to offer you so much love.
And remind you that you are brave.
And capable.
And you've done so much good work.
When you feel ready.
When you feel ready.
You can either continue on with your day.
Or change what was happening.
Do something else.
Because you are in control of your own attention.
If you found this meditation helpful,
Follow me for more support.
Whether it's dealing with anxiety.
Or depression.
Or trauma.
It's just you and me.
So much love.
