Welcome.
I'm glad you're here.
As we begin,
Let me remind you there is nothing you need to fix in yourself during this practice.
Nothing you need to understand fully.
Nothing you need to do differently.
This meditation is not about changing your patterns.
It's about relating to them with more kindness.
Let's start with the breath.
Take a slow breath in and let it move out of you gently.
Now breathe deeply and release completely.
Allow your body to settle into the surface beneath you.
Notice where you are already supported and you don't have to hold yourself together here.
Breathe deeply.
Release completely.
You may have learned to pull back,
To shut down or to create distance when things feel overwhelming.
Not because something was wrong with you but because at some point those responses helped you stay and feel safe.
Take a moment to allow that to land.
Your patterns are not a failure.
They are evidence of adaptation.
Breathe deeply.
Release completely.
If it feels okay,
Bring to mind one way you tend to protect yourself.
You don't need to analyze it.
Just notice it.
Maybe it's going quiet.
Maybe it's staying busy.
Maybe it's pulling away emotionally or physically.
Whatever comes to mind,
Allow it to be there without judgment.
Breathe deeply.
Release completely.
Notice what happens in your body as you acknowledge this pattern.
You might feel tension.
You might feel tension or relief or nothing at all.
All of that is welcome.
This practice isn't about making your protection disappear.
It's about recognizing its purpose.
Breathe deeply.
Release completely.
You might gently say to yourself,
Silently or out loud,
This makes sense.
There was a reason I learned this.
Notice how your body responds to being spoken to in this way.
For many people,
Shame loosens its grip when understanding replaces blame.
It's a natural process.
Breathe deeply.
Release completely.
Shame often tells us that our responses mean something is wrong with us.
But your nervous system learned what it learned in order to survive,
To adapt,
To endure.
That doesn't make you broken.
It makes you human.
Breathe deeply.
Release completely.
If you'd like,
Place one hand somewhere on your body,
Your chest,
Your belly,
Your arm.
Allow that touch to be a reminder.
You're allowed to be on your own side.
You don't have to force compassion.
Just offering neutrality is enough.
Breathe deeply.
Release completely.
There is no expectation here that you stop protecting yourself.
No requirement to move forward.
No requirement to move towards closeness or openness.
This meditation is simply about loosening the belief that your patterns are something to be ashamed of.
Over time and with repetition,
Your body may begin to experience the difference between protection and self-rejection.
Between honoring your needs and judging them.
Breathe deeply.
Release completely.
As we begin to close,
Take one more slow breath in and let it out.
Notice the room around you,
The steadiness of the space you're in.
If it feels right for you,
Gently bring movement back into your body,
Wiggling your fingers or rolling your shoulders.
And remember,
You don't need to get rid of your protection to be worthy of care.
You are allowed to understand yourself slowly.
Breathe deeply.
Release completely.
When you're ready,
You may open your eyes or move into the next part of your day.
Thank you for being here.
