Welcome to your meditation.
This practice is intended to help you reconnect to your own basic goodness and sense of worthiness.
To begin,
Find a comfortable seated position where your spine can grow long and spacious and the breath can flow freely.
Begin to close down your eyes,
Seal the lips,
And simply become aware of the sensation of breathing as you inhale and exhale through the nose.
Sometimes in our lives,
The voice of our inner critic can become so loud,
Telling us that we need to do more,
To work harder,
Be better,
That we aren't already enough as we are.
And so as we settle in for our practice,
Offer yourself a gentle reminder that in this moment,
There is nothing you have to do,
Nowhere else you need to be,
No one to become.
The invitation is to simply be present and allow yourself to show up exactly as you are.
What would it feel like to rest in knowing that you are already enough?
As you contemplate this question,
Notice if there's room to soften in your physical body to receive the breath more fully.
Can you sense the basic goodness that's already here within you,
The kindness,
Gentleness,
And compassion that exists within your heart?
What if there was no further striving required,
But rather a letting go of anything that prevents you from connecting to your own basic goodness and sense of worthiness?
Mentally recite the statement,
In this moment,
Nothing is required of me.
And if any resistance arises,
Just simply note it without judgment and return to a mindful awareness of the breath,
Allowing the breath to welcome a sense of spaciousness and ease in the body.
In this moment,
Nothing is required of me.
I am already enough.
And we'll take the next couple minutes of our practice to stay with this experience,
Choosing if you'd like to repeat the statements in your mind,
Nothing is required of me in this moment.
I am already enough.
Begin to bring your attention back to the sensation of breathing.
Notice the gradual expansion of the inhale and the gentle contraction of the exhale.
Feel the connection between your body and the support beneath you.
Begin to lift your palms and rest them gently over your heart,
Placing one hand on top of the other.
May you carry this remembrance of your own basic goodness with you as you transition into the rest of your day.
Thank you for joining me for this practice.
