Take a moment to arrive.
Remember you don't need to change anything.
Just notice that you're here.
Maybe you can adjust your position,
Finding a way of sitting or lying down that feels supportive for you and comfortable.
You can open,
You can close your eyes,
You keep them open.
Just choose what feels best for you.
And just start noticing where your body is at right now.
Not having any expectations,
Not trying to change anything,
Just gently checking in.
Can you notice where your body makes contact with the floor,
The chair or bed?
Can you notice the different points of support?
And without forcing anything,
See if you can let a little more of your weight be held.
And now bring your attention to your breath.
Not to control it or analyze it,
Just noticing.
Noticing the inhale and the exhale.
Maybe the breath feels shallow,
Maybe it even feels uneven.
And that's okay,
We are not here to fix anything,
We're just here to notice.
And from here gently begin to widen your awareness.
So not just the points of contact with the surface beneath you or the breath,
But the body as a whole,
Any sensations that are present.
Maybe you feel warmth or coolness,
Tightness,
Movement,
Or maybe very little at all.
All of it is welcome.
This month we're exploring growth and resilience.
So instead of asking,
How do I grow?
I want you to notice where growth might already be happening.
So bring something to mind,
Something small,
Where you responded differently recently.
Maybe a moment where you paused before reacting or where you softened.
Or maybe that moment where you felt something that felt more true to you.
Doesn't have to be something big,
In fact let it be small.
And as you hold that moment in your awareness,
See if you can notice what happens in your body.
So not that story of the moment,
But the sensation.
Is there any subtle shift?
Do you feel maybe your body softening or warmth or is light opening?
Or maybe nothing,
Nothing and that's okay too.
If it feels good for you,
Let yourself stay with these for a few breaths.
Letting the body register this experience.
Not rushing away from it.
Staying with it.
And this is part of how resilience builds,
Not by pushing harder,
But by allowing supportive or positive moments to actually land.
But of course,
If at any point this feels like too much,
You can always stop this meditation.
Or maybe connect with something that feels good for you.
Like maybe feeling your feet or your hands.
Just remember you are in charge of the pace.
Now let's shift the attention to the idea of support.
Because resilience doesn't happen alone.
So just begin to notice what supports you in your life.
This could be a person,
Or a place,
A routine,
An object,
Even something very simple.
And again,
Just like we did before,
Notice what happens in your body.
As you bring that into your awareness,
Do you feel a bit more grounded or a bit more settled?
Or maybe you don't feel anything at all and that's okay,
That's enough.
Take a few breaths here.
Letting all of this land.
Allowing your body to just be as it is right now.
Sensing the small signs of growth within you and that sense of support.
But remembering there's nothing to fix.
Or force here.
We're just noticing where you are.
Knowing that you are learning,
Adapting in your own way,
At your own pace.
And when you're ready,
Slowly come back to the weight of your body on the surface beneath you.
To the room around you.
If it feels good,
You can wiggle your fingers or toes.
You can open your eyes if they were closed.
Take your time.
And thank you for being here with me.
