Take a moment to settle into a quiet,
Personal space to give yourself your full attention and listen inward.
A pause to tune into what your body and mind need right now.
In a relaxed position,
Whether sitting or lying down,
Gently close your eyes.
Take a breath in and then exhale and let's start our journey together.
Let's check in with the rhythm and depth of your natural breath,
Noticing without trying to change it,
Just let it be.
Now focus on your body.
Is there any tension or heaviness?
Is your body drained?
How does this feeling show up in your body?
Do you notice your shoulders are hunched,
Feelings of defeat,
A tightness in your jaw,
Or a heaviness in your chest,
A sense of discouragement?
Give yourself time to be aware of these physical sensations and feelings.
Now acknowledge any fatigue,
Feelings of being stuck or hopeless.
Understand that it's normal to experience these emotions during tough times.
Allow yourself to sit with these feelings without judgment.
Are you feeling physical or emotional pain,
Or both?
No need to change anything.
You are starting right where you are.
What's your overall impression,
Physically,
Mentally,
And emotionally?
Where are you starting?
Reflect on how long you've felt this way,
Whether it's been days,
Months,
Years,
Or even decades.
I encourage you to place a hand on your heart,
Or any part of your body that feels most affected by stress,
Or where you feel strong emotions,
And offer yourself a gentle touch.
This gesture is like reassuring a crying infant that you're there and gradually the crying stops.
Sometimes your own gentle touch is all you need to feel comforted and heard.
I will invite you to focus on the part of yourself that's carrying the weight of this tough time.
Maybe it's a part that handles responsibilities,
Protects you or others,
Or feels isolated or drained.
Take a moment to genuinely listen.
You may wish to say aloud or in your mind,
I am listening.
Try to truly understand this part of yourself and its experience during this challenging time.
What are its needs?
Physical needs,
Emotional validation,
Or more social connectedness?
How can you meet the needs of this struggling part of you?
How do you feel about this part?
Is this part of you afraid to let go of something?
Is it afraid to let go of its struggle?
Show tender compassion to this part of yourself for its tireless efforts and thank it for its hard work.
If you feel like crying,
Let the tears flow.
If you feel angry,
Allow yourself to feel that too and then try to understand any underlying emotions like sadness or fear.
Now imagine a very kind person.
This might be someone you have known in your life,
Someone from a book or movie,
Or from your imagination.
See them with a warm smile.
Listen to their message for you during this tough time.
Perhaps they tell you that not everyone is right,
That you can believe in and trust yourself,
That you are resilient.
What else do they say to you about the current challenge you are facing in your life?
What do you notice in your body as you spend time with this calm,
Warm being?
What thoughts run through your mind or other voices that compete for your attention?
Take those other voices or their attempts to help and refocus on your calm,
Warm inner voice.
Feel yourself being wrapped in a warm hug by this calm being.
Visualize their face,
Look into their eyes,
And hear their soothing voice.
Feel the comfort and safety as you lean against them,
Letting go of fear and tension with each exhale.
Supported and embraced,
Letting go of fear,
Worries,
And stress.
This tender,
Warm being is a part of you.
Their kindness,
Courage,
Empathy,
Warmth,
And tenderness are in you.
Tune out the other voices for today and focus on your tender inner voice,
Reassuring the other voices that you will listen,
But that you need some warmth.
You are safe and supported.
I will listen and understand what you are going through.
I am not leaving.
Your thoughts and feelings are right.
They matter.
It's okay to feel discouraged.
Life's challenges can be incredibly tough,
And feeling overwhelmed is normal,
But you don't have to face this alone.
I am here for you every step of the way.
Listen to that tender,
Warm inner voice for guidance and support throughout the day today.
Approach the next part of your day with this sense of safety in your body,
Self-compassion in your heart,
And tenderness.
If you want to explore your emotions further,
Or are struggling to feel anything at all,
I recommend Paths to Your Heart,
An emotional check-in in my tracks.
This meditation will take you on a journey through your emotional landscape to release any stuck emotions.
Today was about understanding your current state,
A beginning.
