Welcome to this beautiful meditation.
Thank you so much for making yourself a priority today.
I invite you to find a comfortable place to lie down if you can.
I would love for you to have your back laying against a surface so that you can feel supported.
Let your body settle into the surface beneath you.
Feeling the weight of your body being held.
Knowing that you don't have to hold yourself up right now.
That you are carried by the grounds beneath you.
And when you're ready.
Place one hand gently over your heart.
You can place the other hand on your belly.
And just feeling the rise and fall.
Of your chest and your belly.
Feeling the warmth of your hands.
And I invite you to notice.
How your heart has been beating this whole time.
Without you having to manage it.
Without you having to make anything happen.
Knowing that you don't have to do anything right now.
This time is for you.
You don't have to fix anything.
You don't have to manage anything.
And you don't have to make sure everyone is okay right now.
This is for you.
So for the next few minutes,
Just allow yourself to be.
With every exhale,
Let your body get a little heavier,
Releasing a little more,
Allowing your body to be supported.
Yourself to be a little more present in your body instead of your mind.
One more big breath in.
And I invite you to bring to mind someone in your life as you continue to inhale and exhale.
Someone in your life who you feel responsible for their happiness.
It might be a partner.
A parent,
A friend.
Or a colleague.
And just notice who comes forward in your mind and just allow that person to come forward without judgment.
Notice what happens in your body when you think of them.
Maybe there's a tightness in your chest.
Maybe a weight across your shoulders.
Just noticing without judgment.
Imagine that warmth from your hands slowly spreading,
From the hand into your chest expanding.
Through the center of your body.
Allowing that warmth to then go down into your belly.
With every breath feeling that expansion,
Feeling the warmth expand into your hips.
Maybe even imagining a figure eight dancing with that breath around your hips.
Now I want to offer you something as you inhale and exhale.
A permission you may have never been given.
You are allowed to let people have their feelings.
I'm going to repeat that.
You are allowed to let people have their feelings.
Someone can be disappointed and you can still be okay.
Someone can be frustrated and it doesn't mean you did something wrong.
Someone can be upset and it is not yours to fix.
Someone can be unhappy and you can still be at peace.
Their feelings belong to them,
Just as yours belong to you.
You are not put here to manage everyone else's emotional weather.
Taking a nice big breath in.
And as you exhale,
Imagine releasing a weight from your shoulders,
Bringing your shoulders down.
As you inhale again,
Bringing that breath in.
And as you exhale,
Just bringing your shoulders down a bit.
Maybe you're releasing the weight of monitoring.
The weight of managing.
The weight of making sure everyone around you is okay before you let yourself be okay.
Just for right now,
Put it down.
Notice what it feels like to put it down,
Even if it's just a little bit lighter.
Even if it's just for a moment,
That is enough.
Beautiful.
Bringing your awareness back to your hand on your heart,
Again feel your own warmth beneath your hand.
I'm going to offer you some words right now.
You don't have to believe all of them fully yet,
Just let them land in your body,
Not in your mind,
In your chest,
In the space beneath your hand.
Breathe in.
And repeat after me silently or out loud.
My worth is not measured.
By how happy I make others.
I am allowed to take up space.
I am allowed to have needs.
My feelings matter.
I can care deeply for people without abandoning myself.
I am safe even when someone is disappointed in me.
I do not have to earn my place in the people I love.
I am enough,
Exactly as I am,
Right now.
Just letting those words settle.
Notice if anything shifted in your body.
Maybe something softened.
Maybe there's a little bit more space in your chest.
Maybe nothing changed yet and that's okay.
You don't have to feel it all at once.
This work is gentle and it happens in layers and you are already doing it just by being here.
Take a moment now to just be here.
Just be with your body.
In this moment.
With your breath.
And the warmth beneath your hand.
Remembering that you are a whole person who matters.
With your own feelings,
Your own needs,
And your own knowing.
You don't have to shrink yourself to make room for everyone else.
There is room for you too.
There has always been room for you.
When you're ready,
Begin to deepen your breath.
You are here.
You are grounded.
You are whole.
Take one more nice big breath in.
And when you feel ready,
Coming back into this 3D world,
Opening your eyes.
Remembering that you don't have to carry everyone.
You never did.
The most loving thing you can offer the people in your life is a version of yourself that is whole,
Not depleted,
Not resentful,
Not running on empty.
You matter too.
