Welcome.
So begin by finding a comfortable position.
You might be seated or lying down,
Whatever feels best for you today.
Try to find a posture where the belly can soften,
Move freely.
Take a few moments to settle,
And when you're ready,
Allow the eyes to close or lower your gaze.
Begin by noticing the breath,
Not changing it,
Just feeling it,
The gentle rise of the belly on the inhale,
And the soft release on the exhale.
If you like,
Bring one hand to the belly,
Allowing it to rest there,
And this isn't to do anything,
Just to bring awareness.
So much of our attention can live in our heads,
Planning,
Evaluating,
And trying to get things right.
For today's meditation,
We're inviting attention to drop down out of the head,
Into the body.
Feel the warmth of your hand on the belly,
The subtle movement beneath it.
Notice the natural rhythm of breathing,
And the belly is often where truth is felt first,
Before words,
Before explanations,
Before justifications.
And take a moment to sense into this area,
Noticing any sensations,
Tightness,
Openness,
Movement,
Or stillness.
There's no correct experience.
Now gently introduce the idea of yes,
Not attached to any specific situation yet,
Just the felt sense in your body of yes.
Without thinking about it,
Notice how yes shows up in your body,
Perhaps a softening,
Or an openness,
Or a subtle expansion,
Or a sense of ease.
Let yourself really feel it,
And now gently introduce the idea of no,
Again not tied to a story,
Just the felt sense of no.
Notice how no lives in the body,
Perhaps a contraction,
A pulling back,
A heaviness,
Or a clear boundary.
And there's no need to judge either,
Both yes and no are intelligent,
And both protect something important.
And spend a few breaths gently sensing the difference between yes in the belly,
And now it feels okay,
Bring to mind a small neutral decision in your life,
Nothing overwhelming,
Something simple.
Now,
Without thinking it through,
Ask the belly quietly,
Is this a yes?
And then pause,
Listen,
And feel.
Notice what happens in the body,
Not what you think should happen,
But what actually happened,
And then ask,
Is this a no?
And again,
Pause,
Listen,
Feel.
Don't worry about certainty,
Just looking for honesty.
You might notice that one feels clearer than the other,
Or that one carries more energy,
More life,
More alignment.
This is not about right or wrong,
It's about resonance.
And many of us learn to override the body,
To see yes when we meant no,
Or no when we longed for yes.
And so this practice is about rebuilding trust gently and slowly.
If nothing feels clear,
That's okay too.
Sometimes the body needs more time.
Uncertainty can be information as well.
And let the hand rest on the belly again,
Feeling the breath.
Notice how it feels to listen rather than decide,
To sense rather than solve.
You don't have to act on every signal immediately,
But you can begin to honor them.
And for a few moments now,
Simply rest with this connection,
Breath moving,
Belly soft,
Awareness present.
And this inner listening is something you can return to in conversations,
In choices,
In moments of pressure.
It's always available.
And before we close,
Silently thank the body for the information it offers,
Even when it's subtle.
Begin to deepen the breath slightly.
Slowly invite small movements back into the fingers,
The toes,
The shoulders.
And when you're ready,
Allow the eyes to open.
Carry this with you.
You don't have to figure everything out.
Sometimes the body already knows.
