Greetings and welcome,
I'm really glad that you're here.
If you've been feeling overwhelmed,
Frustrated,
Or helpless in response to what's happening in the world,
Know that you're not alone,
And that nothing is wrong with you for feeling this way.
This meditation isn't about ignoring reality or forcing a sense of calm.
It's about finding steadiness within it.
Take a moment to arrive,
Let your body be supported just as it is.
If it feels safe,
I invite you to gently close your eyes,
And you're also welcome to soften your gaze.
Take a slow breath in for a count of five,
And a steady breath out for five.
Again,
Breathing in,
And breathing out.
Let this moment hold you.
Let's begin by noticing what's already here in your body.
No need to change anything,
Just observe.
You might notice tension,
Heaviness,
Restlessness,
All of it is welcome.
Feel the places where your body is supported,
The chair,
The floor,
The ground beneath you.
Even when the world feels unstable,
There is something here holding you.
Now let's invite a longer exhale,
Breathing in for five,
And out for seven.
Again,
In for a count of five,
And out for a count of seven.
Let the exhale be an offering of what you've been carrying.
Bring attention to your chest or your belly,
Notice the breath moving through you,
A quiet reminder that life is still happening here,
Moment by moment.
When the world feels overwhelming,
The nervous system often moves into urgency,
A sense that you must do everything,
Solve everything,
Hold everything.
You don't have to do that right now.
In this moment,
Your only responsibility is to be here.
Silently,
You might say to yourself,
It makes sense that I feel this way.
I am allowed to pause.
Take another breath in for five,
And out for seven.
Now gently acknowledge what's been weighing on you,
Images,
Headlines,
Conversations.
Worries about the future.
You don't need to replay them.
Simply recognize this is hard.
Remember,
Your care,
Your concern,
Your frustration,
They all come from your capacity to feel deeply.
That capacity is not a weakness.
It is part of your humanity.
Bring one hand to your heart or another place that feels grounding.
Feel the warmth of your own presence.
Even when you can't control what's happening out there,
You can offer steadiness in here.
That steadiness matters.
Return to your breath once more,
Breathing in for a count of five,
And out for a count of five.
Notice the simple truth.
You are not powerless because you feel deeply.
Care is a form of strength.
As you move back into your day,
You are not asked to carry the world alone.
Small acts of care toward yourself and others are not insignificant.
They ripple outward in ways you may never see.
When you're ready,
Gently open your eyes.
I thank you for showing up in a moment that asks so much of us.
May you meet yourself with gentleness.
May you find moments of steadiness even here.
Until next time,
Be well.
