Welcome to this meditation.
If you're here.
You've managed to press play,
Even though everything feels heavy and empty right now.
And getting anything done feels out of reach.
And that's okay.
You don't have to do anything else.
Just let my voice keep you company for a while.
You don't have to do anything right now.
You don't have to feel something else.
You don't have to change.
You are here.
And that is exactly enough.
Maybe your body feels heavy.
Like it's pulling you down into the ground.
Maybe it feels like moving would be too much.
Okay,
So let it be heavy.
Let it be heavy.
And maybe it feels empty inside.
Maybe you feel far away.
Like you're not quite here.
Maybe it feels quiet.
And that's welcome here too.
You don't have to force yourself anywhere.
You don't have to try to feel better.
Not now.
Because this,
This heaviness,
This emptiness is not a mistake.
It's your body taking care of you.
Protecting you from what was too much.
And your system just is pulled back.
Like an animal growing still until the danger has passed.
And that.
Is intelligence.
That's wisdom.
Not broken.
It is wisdom.
So for now,
All you have to do is be here.
With me.
Breathing at your own pace.
And I'm staying right here with you.
And you still don't have to do anything.
We're only going to imagine something.
Only in your mind.
Just let your body stay exactly as it is.
Imagine.
Wrapping your hands.
Around a warm mug of tea.
And feel the warmth against your palms.
Maybe you can see the steam rising.
And you can taste or feel your first sip.
Do you notice that?
That you feel something.
Just by imagining it.
Instead of feeling nothing.
And that is not a small thing.
That is your system.
Turning itself back on again.
Now imagine.
Looking out of a window.
Maybe you see people walking by outside.
Or maybe you look out onto trees,
Onto plants.
Or a bird passing by.
Maybe a branch swaying gently in the wind.
You don't have to say anything or do anything.
Just watch what's moving out there.
And feel about.
For just a moment.
That you're connected to what's outside.
A life simply carrying on.
You can see this as a thin thread.
The very first thread back.
Being connected with the outside world.
And imagine that an animal comes to you.
Maybe a cat settling against you.
Or a dog resting its head softly on your shoulder.
You don't have to do a thing.
Is coming to you.
And notice whether something deep inside responds.
Maybe it's a little warm.
Or some energy shifting somewhere.
Maybe you feel something.
Softening.
And that's your system.
Remembering something.
Finally,
Imagine.
That somewhere.
Soft music begins to play.
A song you know.
A song from before.
From a good time.
You don't have to actually put it on.
Just imagine how it sounds.
And maybe you notice something inside you moving along with it.
Memory of when you were in motion.
And your nervous system still knows that movement.
It's still there.
Waiting.
For you And now,
Just maybe.
.
.
There's a tiny bit of room to do something.
Not because you have to.
Only if it feels right.
Let's start with the smallest thing.
Side.
Just breathe in.
And let the breath out.
Grrrrrrrrrr!
And don't be afraid to make noise when you breathe out.
Do you feel that?
A sigh like that is a reset for your body.
It interrupts the state you are in.
You just did something.
The first thing.
And if you feel that your body wants to do it again,
Then do it.
Do it again.
Breathe in and out.
And don't be afraid to make some noise when you breathe out.
Nice.
And maybe now you can move your fingers just a little.
Only your fingers,
A small wiggle,
A curl or a stretch.
Whatever you can manage.
And your taste.
Move them gently.
Inside your socks or your shoes.
And notice it.
That your body is joining in again.
It's a small signal.
Hey,
I'm here again.
And that is your system.
Turning itself back on.
You're already on your way.
And if it feels good.
Stretch very lightly maybe an arm rising or your shoulders rolling You stretch like an animal shaking itself off once the danger has passed.
You don't have to go far.
Just take up a little more space than before.
And feel that something has shifted.
Very subtle.
There's a little movement in you again,
A little energy.
You're not completely still anymore.
You've started to shift.
Step by step.
Exactly as it should be.
You've come back into movement.
Softly.
At your own pace.
Now you can land a little more.
Bring a hand to your heart.
And a few lines.
Your other hand to the back of your neck.
Feel the warmth of your own hands.
Between these two hands and the nerves.
It's the nerve of safety of the mind.
Connection.
You're touching it now,
Gently.
With this you're telling your body.
Hey,
I'm here.
It's safe.
And now open your eyes a little bit and look very softly around you.
Look at the small things that feel good to you in this moment.
The glimmers.
Maybe sunlight falling through a window somewhere.
Or a color you love.
Maybe you smell a scent.
Or you feel the warmth of a blanket.
Or maybe you can hear the sound of something soft in the background.
There's always something.
Even on the heaviest days.
Something small that feels good.
And every time you pause at a small,
Good moment like this.
You lay down a new path inside yourself.
A path towards safety.
At first it's just a narrow trail.
But the more often you walk it.
The wider it becomes.
You're laying that path right now.
In this moment.
And notice how differently you're sitting now than at the beginning.
Not completely different,
Maybe.
But something.
A little more here.
A little more you.
And that is exactly enough.
That's everything.
And soon when you're ready.
Maybe there's one small thing you can actually do for yourself.
Make that cup of tea.
Feel your hands around it.
Maybe turning on that song.
And Let it fill the room this time.
Or maybe even a warm shower.
Feeling the water on your body.
Perhaps a moment outside in the air.
By the trees.
You don't have to.
But you may.
Because the movement you've just made in here is something that you can carry outside with you.
Okay honey,
Take your time.
There's no rush.
And when you're ready.
You can gently open your eyes if you just shut them again.
And I want to wish you a very nice day.
