Hello,
I'm Diana.
I want to welcome you to this meditation,
Release the Need to Be Right.
So let's get started.
Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
A place where you can sit comfortably with your back supported and your feet flat on the floor.
Or,
You can decide to put your feet up when you so desire.
When you prefer to do so,
You can also choose to lay down,
But ideally in a place where you do not normally sleep,
So that you can stay awake for the duration of this meditation.
Make sure that you stay warm during this meditation,
So maybe use a blanket to cover yourself when that's needed.
And please relax as much as you can and let my voice guide you through this meditation.
Gently close your eyes and start relaxing and noticing the present moment that you are experiencing right now.
Feel your body,
Be aware of your thoughts and notice your breath.
Start paying attention to your breath.
Continue to breathe in and out at a pace that feels comfortable to you.
Feel how the cold air comes into your nose when you breathe in and the warm air leaves your nose when you breathe out.
Take a deep breath in through your nose and let it out slowly through your mouth.
And again.
In.
Allow your breath to slow down.
Allow your shoulders to drop.
Let your hands rest softly,
Palms open ready to receive.
Bring your attention to the space around you.
The sounds.
The air.
And the temperature.
Just noticing.
Not judging.
Let yourself arrive.
And now we will move into some grounding breath work to help you become fully present to this meditation.
Breathe in for a count of six.
Hold for a count of four.
Exhale for a count of six.
And pause for a count of two.
Let this rhythm anchor you.
Breathe in for six.
Hold for four.
And breathe out for six.
And pause for two.
I will give you three minutes to continue in this pattern.
I will let you know when one minute has passed,
When two minutes have passed and when we are at three minutes.
It has been one minute.
It has been two minutes.
And it has been three minutes.
Visualize yourself seated on warm sun-kissed earth.
The scent of rosemary and wild thyme in the air.
Like a Mediterranean hillside.
Feel the support of the ground beneath you.
Solid and unwavering.
You are safe.
You are held.
Repeat softly in your mind.
I am grounded.
I am safe to let go.
I am safe to let go.
I am safe to let go.
I am safe to let go.
And now bring to mind a recent moment where you felt the need to be right.
Notice it without blame or judgment.
Maybe it was a conversation or a disagreement.
Let it rise gently.
Notice how your body feels as you remember.
Where do you feel tension?
Breathe into that space.
Softly invite it to loosen.
Do you maybe feel it in your chest?
Or perhaps in your jaws?
And how does your belly feel?
Breathe into that space where you feel some tension.
Gently invite it to loosen.
Now imagine the person you were speaking with.
Picture them clearly in front of you.
Notice their posture.
Notice their eyes.
Notice their humanity.
In your mind repeat after me.
I see you.
I release the need to defend my position.
Let their image soften.
What if you didn't need to be right?
What if your worth stayed whole?
Whether you were in agreement or not.
Breathe that in.
Feel the space that opens in your body when you lay down the armor.
No longer needing to convince to correct or to control.
You are enough without defense.
You are at peace when you let go.
Gently repeat to yourself.
I choose peace over pride.
I honor my truth and release the need to prove it.
Now imagine you are walking slowly through an ancient olive grove.
The trees are twisted with age,
Full of wisdom.
Their leaves shimmer silver in the warm breeze.
With each step you release more tension.
With each breath you come back to your essence.
You carry no defense,
No need to argue.
You simply walk.
You walk.
Present.
Soft.
Move.
You begin to hear a voice.
And that voice is your inner wisdom.
And it whispers.
There is more peace in listening than in convincing.
There is more truth in stillness than in shouting.
Let those words echo within you.
Now come to stillness.
Sit beneath one of those ancient olive trees.
Let your back be supported.
Touch it.
And let your body feel rooted.
And simply breathe.
For 5 minutes.
I will let you know when 1 minute,
2 minutes,
3 minutes,
4 minutes and a full 5 minutes have passed.
It has been 1 minute.
It has been 2 minutes.
It has been 3 minutes.
It has been 4 minutes.
And it has been 5 minutes.
As we prepare to return,
Hold your heart gently.
Place your hand over it if it feels right.
Repeat slowly.
I speak with love.
I release the need to be right.
When you feel ready,
Start to gently come back to the here and now.
Come back into the room.
Into your body.
Into your consciousness.
Your awareness.
And into your mind.
Take your space into this world back.
As you are coming back to the present moment,
Let yourself explore and say yes to the emotions that will continue to amplify.
The emotions of joy.
Of peace.
And of relaxation.
During the rest of your day and the time to come.
Know that you can decide to feel this way.
Take a deep breath in and let go when you are ready.
While keeping your eyes closed,
Notice the sounds around you.
Notice how your body feels.
Feel the surface you are sitting or lying on under your body.
Feel the surface your feet are on.
Feel your clothing on your body.
Move your fingers a little.
Wiggle your toes a little.
Gently circle your shoulders.
Gently move your head from side to side.
Become more and more resonant.
Welcome joy,
Peace and comfort to continue being with you on your path today and in the time to come.
Take a deep breath.
And let go when you are ready.
When you are ready,
Gently open your eyes,
Fully coming back to the present moment.
Stay seated for a bit more time.
Look around the room and notice a few things around you.
When you feel ready to do so,
You can sit up.
You can stand up and return to going about your day.
And know that all the good that was experienced will continue for the rest of the day and the time to come.
You may wish to journal now or simply stay in quiet contemplation for a bit longer.
And let the insights settle in.
In case you would like to journal,
Feel free to think about this question.
Where in my life can I soften my grip on being right and open the door to deeper connection instead?
Thank you for joining me today and I wish you a wonderful rest of your day.
