Inner authority meditation.
Settle into a comfortable position.
You may lie down or sit supported.
Allow the body to be held.
Let your eyes gently close.
Take a slow breath in through the nose and a longer breath out through the mouth.
And again inhale gently,
Exhale softening the jaw,
The shoulders,
The belly.
There is nothing to do,
Nothing to fix.
This is a practice of listening,
No effort.
Now silently set an intention,
Not a goal but a quiet truth.
You may choose,
I trust my inner authority.
I am guided from within.
I honor my inner knowing.
Let the words land gently,
Like a seed placed in fertile soil.
No forcing,
No repeating.
Bring awareness to the right hand,
The thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Shoulder,
Thumb,
Index finger,
Feel the entire right arm at once,
Heavy,
Warm,
At rest.
Shift awareness to the left hand,
Fingers,
Forearm,
Elbow,
Both arms resting.
Now the head and face,
The scalp,
Forehead,
Space between the eyebrows,
Eyes resting back in their sockets,
Cheeks,
Jaw,
Neck and throat soft,
Chest and heart space,
Rising and falling naturally,
Upper abdomen,
Lower abdomen,
Belly soft,
Unguarded,
Spine supported,
Right hip,
Toes,
Thigh,
Lower leg,
Ankle,
Foot,
Toes.
Feel the whole body now,
Safe,
Nothing needs to move.
Bring awareness to the natural breath,
No control,
Just noticing.
Feel the breath move in the nostrils,
The chest.
Imagine that each exhale sends a message to the nervous system.
You are safe now.
With every breath out,
The body trusts the surface beneath you more deeply.
If thoughts arise,
Let them drift past like clouds.
You do not follow them,
You remain with the body.
Rest here.
Now imagine yourself standing in a wide open landscape.
The ground beneath you is solid and steady.
Around you,
You notice voices,
Symbols,
Expectations.
People telling you who to be,
What to do.
You don't push them away,
You simply notice them.
See these voices as soft figures or distant echoes.
They are not enemies,
They once tried to help.
One by one,
Imagine them gently stepping back,
Fading into the background.
With every step they take back,
You feel more space inside your chest,
Your belly,
Your spine.
There is no fight,
Just a return.
Now bring attention to the center of your body.
Somewhere between the heart and the belly.
Here lives a quiet presence.
Not loud,
Not dramatic.
This is your inner authority.
It does not rush,
It does not argue,
It simply knows.
Imagine this presence as a steady flame,
A warm light or a grounded rooted tree.
Let it appear in whatever form feels natural.
This authority does not need approval.
It does not explain itself.
It guides through clarity and calm,
Not urgency.
Be with it.
If you asked it a question,
It would not answer in words,
But in felt sense.
Ease.
Expansion.
Steadiness.
Truth.
Let yourself rest in this knowing.
Now imagine carrying this inner authority with you into daily life.
You see yourself making decisions more slowly.
Trusting pauses.
Saying yes when the body opens.
Saying no without guilt.
Notice how your breath remains calm in this version of you.
There is nothing to prove you are led from within.
There is nothing more you need to do.
Your body already knows how to sleep.
Your mind does not need to help.
Let the image of your inner authority soften now.
Not disappearing,
But becoming quieter.
Like a steady presence that remains.
Even when you are no longer aware of it.
You do not need to hold it.
It holds you.
Feel how the breath continues on its own.
In and out.
If thoughts arise,
They no longer need answers.
Imagine now that the body is becoming slightly heavier.
As if the mattress,
The floor,
The bed is gently drawing you in.
Your legs soften.
Your hips sink.
The belly releases its last effort.
The chest no longer needs to protect anything.
The jaw loosens.
The tongue rests.
The space behind the eyes darkens and quiets.
There is nothing to decide.
Nothing to manage.
Nothing to control.
Inner authority does not stay awake.
It does not monitor.
It trusts the body to take over.
If sleep comes,
Let it come.
If it doesn't,
That is also okay.
Rest is already happening.
Breath by breath,
The edges of awareness blur.
Sounds fade into the background.
Words become less important.
You may no longer need to follow my voice.
And when the voice fades,
There is only rest.
And then sleep.
