Trusting Yourself Meditation Welcome,
My name is Eva and I'll be your guide.
Begin by finding a comfortable position where you can be relaxed yet alert.
Trust yourself to choose the posture that best supports you.
And take a moment to acknowledge the physical space around you,
Allowing yourself to feel safe and at ease.
And when you feel ready,
You may gently close your eyes.
Now focus on the contact between your body and the support beneath you.
Feel that connection,
Grounding yourself in the present moment.
Affirm your sense of safety,
Knowing that you can return to this feeling at any time.
Now I invite you to visualize the room you are in with your eyes closed.
Trust your ability to imagine and recall the details of your surroundings,
Even without seeing them.
Let go of the visualization and turn your attention to your own experience in this moment.
Begin by focusing your mind on the sensations of your natural breath.
Find your breath specifically at the nostrils and just notice.
Perhaps the inhale is cooler than the exhale.
What is present in this area right now?
If thoughts or sounds or any distractions arise,
It's okay.
It's mindfulness to become aware of them and choose to bring your attention back to the sensation of the breath.
As one of my favorite teachers,
Goenka,
Says,
Every thought is an invitation to return.
In a moment,
I will guide you into a brief breath practice that is all about trusting.
Before we do this,
Observe the quality of the state you are in right now.
Just a check-in.
What is your heart rate like in this moment?
What is the depth and rhythm of your natural breath?
Begin to mindfully inhale and extend your exhale slightly longer than your inhale.
And after you exhale,
Welcome a source of energy to your body.
Inhale and exhale slightly longer than your inhale.
And after you exhale,
Welcome a short pause for the length of time that feels comfortable for you today.
Trusting that your body will know when to breathe in again.
Inhale.
Exhale slightly longer and then pause.
I'll remain quiet as you enjoy this practice for the next few moments.
Allow your breath now to return to its natural rhythm.
Shift your focus to the sensations in your body.
And scan your attention through every part of your body,
Noticing any sensations that arise.
Observe any changes in your state,
Heart rate or bodily sensations.
Simply notice.
You can silently say in your mind's eye,
Okay,
Sensations,
I feel you,
But you are impermanent.
I will not get attached or react.
Feel the feelings and drop the story.
Just a gentle observation.
A witnessing with no judgment.
Throughout this practice,
Trust yourself.
Trust your intuition,
Your needs,
Desires and the unique journey you're on.
Acknowledge that life has its ups and downs,
Just like the natural cycles.
Trust that you will be okay and things will work out.
Be patient and listen to the messages your body is sending you.
And as this meditation is coming to an end,
Bring your attention back to your breathing.
Take a deep breath in.
Imagine that you're filling up with this wonderful energy,
The energy of life.
And as you exhale,
You're letting go.
You're letting go of everything that doesn't allow you to stay present and embrace life with all your heart and soul.
I want to share with you a quote of Thich Nhat Hanh that says,
The miracle is not to walk on water,
It is to walk on this earth with awareness.
And you just experienced that,
So bow to yourself,
Whisper thank you in your mind's eye.
And thank you for allowing me to guide you in this meditation today.
When you feel ready,
You may gently open your eyes.
Namaste.
