Hello and welcome.
My name is Tina and I want to thank you for joining me for this meditation.
Get settled into a comfortable position.
There's no need to sit perfectly.
Just let your body choose what feels supportive right now.
When you're ready,
Gently close your eyes or soften your gaze.
Take a slow breath in through your nose and an even slower breath out through the mouth.
Let's do that again.
Inhaling,
Simply noticing that you're here.
And then exhaling,
Allowing your body to land where it is.
Bring your attention to the places where your body is supported.
Where the weight of you is being held.
The surface beneath you.
The ground.
You don't need to hold yourself together in this moment.
Just let yourself be held.
Notice your breath as it moves naturally.
The rise and fall of your chest and your belly.
No fixing or controlling it.
Just noticing where it flows easily.
And where it might feel tight or shallow.
If you notice tension,
Let that be okay too.
We're not here to change anything.
We're just here to listen and acknowledge.
Imagine gently turning the volume down on the outside world.
The expectations.
The mental noise.
The quiet pressure to do,
To decide,
Or figure everything out.
Let that all fade into the background.
And underneath it,
Just notice what remains.
What are the sensations in the body?
The emotions?
The subtle signals?
This is where your intuition lives.
It's not loud.
It's never loud.
It's not urgent either.
But it's steady and honest.
Gently bring this question into your awareness.
Not to answer it with your voice,
But to feel it.
What feels heavy right now?
You don't need a story.
Just notice the sensation.
Where do you feel it in your body?
Stay with it for a breath or two.
No judgment.
No fixing.
Simply acknowledging,
I see you.
Now gently ask,
What feels quietly nourishing?
Something small?
Something simple?
A memory?
A moment?
A sense of ease?
Notice where that lives in your body.
And let yourself rest there for a few breaths.
Let your nervous system register this feeling.
This sense of okayness.
This subtle steadiness.
Bring to mind moments when you feel most like yourself.
Not when you're striving.
Not when you're proving.
But when you're relaxed,
Natural,
Present.
You may have noticed images,
Emotions,
Or simply a sense of recognition.
Now ask quietly within,
Who am I when I'm not rushing?
Notice the qualities that are present.
Let your body remember this feeling,
This state of being.
Take a slow breath in.
And a long breath out.
And every time you exhale,
Imagine your nervous system softening just a little.
Nothing dramatic,
Just enough to feel safer,
More here,
More settled.
If it feels right,
Place your hand on your heart center.
And let your system know,
I'm listening to you right now.
Now bring in this gentle question.
If I trusted myself just a little bit more,
What would feel simpler?
You don't need to answer,
Just notice what arises.
Or notice if nothing arises,
And allow that too.
Trust grows quietly through moments like this,
Through presence,
Not force.
Now I want you to shift your attention to how you want to experience your life.
Not what you want to achieve.
Not what you want to fix.
But how do you want to feel moving through your days?
Notice the emotional tone,
The quality,
The atmosphere.
And let that feeling gather in your body.
If a word or a phrase arises,
Welcome it.
If not,
Simply rest in the sensation.
This sense becomes your inner compass.
You can return to it whenever you need.
Take one more gentle breath in.
And a slow breath out.
Begin to notice the space around you,
The sounds,
The light.
Maybe move your body a little bit,
Wiggle your fingers,
Your toes.
And when you're ready,
Open your eyes.
Bringing the steadiness with you.
Nothing to rush toward,
Nothing to leave behind.
You can come back to this feeling again and again.
Namaste.
