Welcome.
I'm glad you're here.
As we begin,
Let me remind you,
This meditation is about choice.
At every moment,
You are in control of how you participate.
You can listen closely or allow the words to move past you.
You can stay or pause and return another time.
Your agency matters here.
Let's begin with the breath.
Take a slow breath in and let it out gently.
Now,
Breathe deeply and release completely.
Allow your body to settle into the surface beneath you.
Notice the steadiness that's already holding you.
You don't need to brace yourself here.
Breathe deeply,
Release completely.
For many people,
Closeness has been paired with obligation.
The sense that staying means giving something up or losing control or pushing past what feels safe.
This meditation is here to gently remind your body of something different.
You can stay and choose.
Breathe deeply,
Release completely.
Bring your attention to the inside of your body.
Notice the space you occupy,
Your breath moving in and out,
The natural boundary of your skin.
Your body already knows what belongs to you.
Breathe deeply,
Release completely.
If it feels supportive,
Imagine a gentle boundary around yourself.
Not a wall,
Not something rigid,
More like a soft outline.
Flexible,
Responsive,
Yours.
This boundary doesn't keep connection out.
It helps you stay connected to yourself.
Breathe deeply,
Release completely.
Notice how your body responds to the idea of having choice within connection.
You may feel a sense of relief or resistance or nothing at all.
All of that is welcome.
Breathe deeply.
Breathe deeply,
Release completely.
You might gently say to yourself,
I can stay and still choose.
I am allowed to have limits.
I don't have to disappear to be safe.
There's no need to force these words to feel true.
Just let them be offered.
Breathe deeply,
Release completely.
Agency doesn't mean deciding everything in advance.
It means knowing you can respond as things unfold.
It means trusting that you'll notice when something doesn't feel right and that you're allowed to adjust.
Over time and with repetition,
Your body may begin to experience that boundaries create safety.
And that choice reduces the need for distance.
And that staying doesn't require self-abandonment.
Breathe deeply,
Release completely.
As we begin to close,
Take one slow breath in and let it out.
Notice the room around you,
The support beneath you.
And if it feels right,
Gently move your body,
Wiggling your fingers or stretching your neck.
And remember,
You are allowed to stay.
Breathe deeply,
Release completely.
When you're ready,
You may open your eyes or move into the next moment of your day.
Thank you for being here.
