You Have Enough: Calm Shopping Urges

Feeling that pull to shop, scroll, or grab “just one more deal”? This short guided meditation is your gentle pause button.

In a 2 minutes, you’ll:
- Notice the urge to buy without judging it
- Visualise your shopping thoughts as clouds floating through a wide open sky
- Reconnect with the steady support of the ground beneath you
- Anchor into the powerful mantra: “I have enough. I am enough.”

Perfect for sale days, late-night scrolling, or any moment you feel pressured to spend. You don’t have to fight the urge—just notice it, breathe, and remember your enoughness.

Transcript

Find a spot to pause for a moment,

Sitting or laying down.

Let your hands rest comfortably,

Choosing if you want your palms facing up to receive or down to ground your energy.

And close your eyes.

Notice how you feel right now.

That little pull to shop,

Scroll,

Or grab a deal,

It's there.

No need to push it away.

Just picture it as a fluffy cloud floating across a big open sky.

Watch the cloud gently.

See the shape of the urge.

Maybe it looks like a shiny new thing,

A flashing sale sign,

Or a worry that you'll miss out.

Whatever it is,

It's just a cloud.

Clouds come and clouds go.

Softly name what you notice,

Like a kind friend pointing things out.

Craving,

Urgency,

Wanting,

Erasing thought.

Just notice.

Notice.

No judgment,

Just gentle labels to each thought cloud,

And then let them drift away.

Now feel the place where your body touches the seat,

The floor,

Or the ground beneath your feet.

That's your anchor.

Whatever the shopping thoughts pop up,

Come back to this simple feeling of support.

You don't have to do anything.

Just notice it's here,

Holding you.

Rest here for a few quiet moments.

Clouds keep moving.

The seat keeps holding you.

Silently say to yourself,

I have enough.

I am enough.

Let those words settle in,

Warm and true.

When you're ready,

Wiggle your fingers and toes.

Slowly open your eyes.

The clouds will still float by today,

But you're not the clouds.

You're the wide sky and the steady ground.

You have enough.

You are enough.

That's it.

Give yourself a small smile.

You just chose peace over any sale.

You got this,

My friend.

Thank you.