Hello and welcome.
My name is Nathanya and I am here to guide you through a meditation that allows you to access enough.
I find myself navigating life from a place of never enough.
Each task I complete,
Each effort I put out into the world,
I find myself agonizing over whether or not it was enough.
My work is to notice,
Bring awareness to this pattern and shift out of this place of not enough and instead into a place of enoughness.
You see,
I acknowledge that this pattern,
It serves me.
These moments of reflection important,
But balance must be found where I allow it to also be enough.
Yes,
I can learn and grow,
I can reflect and notice.
And then at some point I must allow it to be enough.
If this is something you also struggle with,
Then maybe you'll benefit from our time together.
I invite you to find a position in your body that feels comfortable.
This position is something only you know.
Take the time to make adjustments to be unapologetic with your ability to shift into a position that feels good.
Perhaps you invite sound into your practice,
Yawning or sighing.
Perhaps you take a quick stretch,
Reaching the arms overhead,
Releasing tension in the body before settling back down.
With the eyes open,
Scan your room,
Take in your surroundings and then breath in.
As you exhale,
Close the eyes or soften the gaze and turn your outward focus inwards.
Begin to notice what's happening within you.
Start with the breath,
Notice as it enters your body and then observe it as it leaves the body.
Breathe in and breathe out.
Allow your breath to return to its own natural cadence and shift your awareness to your body.
How are you doing?
What needs you?
Separating ourselves from the need to label or judge and instead observe.
Not needing to fix or resolve,
Just witnessing.
How are you doing in there?
Each part of you that connects with the earth.
Feet,
Hips,
Maybe shoulders and head.
Could you let them feel a little heavier?
Feel supported by the earth beneath you.
Feel held.
And in this grounded felt sense of safety,
Could you access a moment in time where you struggled?
Where perhaps you were very critical of your experience,
Where it didn't feel like enough,
Where you felt like you had failed or should,
Could be doing better.
Access that now.
What sensations arise as you think of it?
Is there tension?
Just notice it.
Be with it.
Will you welcome this part of you in,
This part of you that feels frustrated or angry?
Will you just let it feel that?
This part of you that feels deeply.
Let it feel as you observe it.
Not becoming a part of it,
But staying separate.
Allow it these feelings.
Tell it,
This belongs.
You're welcome here.
We'll navigate this together.
Allow these feelings.
This belongs.
And as you separate yourself from these very big feelings,
Could you soothe this part of you?
Perhaps try saying,
It's okay to feel this way.
This is a normal reaction to a difficult situation.
It's okay to feel this way.
Notice that tension.
Is it building?
Is it softening?
Hold it tenderly with compassion and with love.
I'm here with you.
And then will you consider,
Will you consider a friend who feels the same way as you,
Who's experienced something similar?
What would you want them to know?
What would you want them to remember about this situation you're struggling with?
How would you want them to extend kindness to themselves?
Will you help them access it?
And then I wonder,
I wonder if you could turn that same kindness,
That same compassion back towards you,
You the one who feels this struggle so deeply.
Could you use compassion to shift out of shame,
Out of guilt,
Out of a self-critical nature?
Could you access compassion for you as well,
Just as you did your dear friend?
And then in that compassion,
I wonder,
Is there a part of you that can soothe this part,
This part that feels deeply?
Perhaps they say,
It's enough.
You did the best you could.
We'll take from this experience what we can and we'll try again.
Your efforts matter.
You did enough.
Let's rest now.
Accessing compassion,
Self-soothing.
It's enough.
Allow the part of you that knows you're doing the best you can.
It's enough.
Allow that part to come through.
Allow it to be heard and felt.
You can linger here longer if you'd like,
Or if you feel ready to do so,
You can re-enter from this exercise,
This mindful moment,
Gently with me by taking a long,
Slow breath in and sighing out.
Let it go.
Slow breath in.
Go ahead.
Let it go.
It's from here that I acknowledge the part of you that is loving and kind and compassionate.
It is from here that I share my deep gratitude with you.
Thank you for practicing with me today.
