No More White Lies 5 Minute Meditation

Begin by finding your seat,

Sitting with dignity,

Feel the length of your spine as you close your eyes.

Take one deep breath in.

Take a full breath out through the mouth,

Put a hand on your heart,

Set the intention that I will speak my truth.

In every situation,

I choose to speak my truth,

In calm,

Gentle words,

My truth,

Acknowledging that as a child,

We may not have always had the choice to speak up.

As an adult,

There is no one you need to please.

As an adult,

You can say what you feel and acknowledging that if you feel drawn to white lies around anyone,

That may be a good person to create distance with.

With your hand on the heart,

Say,

May I be joyful and natural.

May I be safe and protected.

May I protect myself from situations where I can't be myself.

May I feel light,

Light inside,

Which comes from being natural.

May I acknowledge every part of myself,

My identity,

And my humanity.

If there's any tension in the body,

Or if any tension came up from these intentions,

Imagine taking that tension and breathing right into the heart.

Breathing that tension into the heart and breathing out kindness for yourself.

Do this for just a few moments.

Breathing in all your emotions right into your heart.

Breathing out compassion.

May I be authentic and kind to myself as I am.

The world needs to hear my truth.

The world will be better with my telling of my truth.

And now take a deep breath in.

Take a deep breath out through the mouth.

Opening your eyes gently and coming back.

Thank yourself for having done this practice.