If you're listening today,
It's likely that things feel heavy,
Uncertain,
Or overwhelming.
I would like you to know this.
You're not alone.
And you're not broken.
You are in a time that needs some space and some compassion.
Let's begin your practice today by simply grounding in this present moment.
Find a comfortable position,
Seated or lying down.
Take a slow,
Full breath in,
And exhale slowly,
Letting your body begin to settle.
Let your shoulders soften.
Let your jaw relax.
Again,
Inhale gently,
And exhale even more slowly.
Let this gentle cycle of breath become your anchor.
Now,
Without trying to fix or change anything,
Gently connect with what you are feeling.
And if you can identify that feeling,
Please give it a name now.
Whether it be sadness,
Worry,
Confusion,
Anger,
Or exhaustion.
Whatever is here,
It's okay.
You don't have to force it away.
You can just let it be here.
I invite you now to speak to this feeling by saying to yourself,
I'm doing the best I can.
This feeling will not last forever.
And it is okay to not be okay right now.
Take a moment,
Just breathe,
And give space for the feelings that you have right now.
I'm doing the best I can.
This feeling will not last forever.
And it is okay to not be okay right now.
Imagine you're sitting in a safe,
Quiet space.
A place where you feel held,
Where you feel warm,
And you feel protected.
It might be real,
Or imagined,
Like a cozy room,
A sunlit forest,
Or a quiet beach.
See yourself sitting there,
And just noticing the light around you.
Maybe it's soft and golden.
Or maybe it's cool and blue.
Let this light surround you,
Creating a blanket of calm.
In this space,
Nothing is required of you.
You are allowed to rest.
You are allowed to be.
You are allowed to feel whatever is true for you,
With no judgment.
Silently or softly repeat,
I allow myself to feel without shame.
I am not alone in this experience.
With each breath,
I return to calm.
Even when it's hard,
I am still healing.
Bring your awareness back to the breath.
Inhale calm.
Exhale release.
When you are ready to close your practice,
You can begin to wiggle your fingers and your toes,
And gently bring some gentle movement back into the body.
And if your eyes were closed,
You can start opening them softly.
This moment was for you.
You are enough.
You are strong.
And in your healing,
You are allowed to have all your feelings.
Thank you for taking this time for yourself today.
And if this meditation brought you even the small moment of peace,
Know that you can return to it any time you need comfort,
Clarity,
Or simply a pause.
You are doing the best you can.
And that's more than enough.
Be gentle with yourself,
And come back whenever you need to feel supported.
