Find a comfortable position,
Seated or lying down.
Let your hands rest easily,
Allow your eyes to gently close.
Take a slow breath in through your nose and exhale through the mouth.
Again,
Inhale,
Feeling the ribs expand.
Exhale,
Letting the body soften.
One more time,
Deep inhale.
Long,
Steady exhale.
Allow the breath to return to its natural rhythm.
Begin to bring awareness to your body.
Notice where you're holding effort.
Your fingers,
Your shoulders,
Your jaw,
Your hips.
Without needing to change anything,
Simply notice.
Imagine gently releasing,
Releasing all the effort you are holding.
Bring attention to your hands.
These hands that hold chalk,
That search for edges,
That sometimes shake,
That sometimes slip.
Silently say,
Thank you.
Not for being perfect,
But for being willing.
Now bring awareness to your feet and legs.
The parts of you that push,
Balance,
And trust small footholds.
The parts that keep showing up even when the climb feels uncertain.
Let gratitude rise here.
Imagine yourself at the base of a climb.
No grade,
No expectation.
You're with someone you trust,
Someone who encourages you.
Notice how it feels to be here.
Before the first move,
Before judgment,
Before comparison.
In this moment,
You are already enough.
Take a deep breath and imagine stepping onto the wall.
You don't rush,
You move with ease.
You are present.
Each breath guides your movement.
Inhale,
Create space.
Exhale,
Settle into trust.
You move not from pressure,
But from curiosity.
As you climb,
Notice any thoughts that arise.
Maybe a voice that says,
I should be stronger.
I shouldn't be scared.
I should be better by now.
When these thoughts appear,
Gently acknowledge them.
And then respond with kindness.
I am allowed to be where I am.
I am allowed to be where I am.
I am allowed to be where I am.
Feel how your body responds when you speak to yourself this way.
Now imagine reaching a point where the climb feels hard.
Your grip feels uncertain.
Your breath shortens.
Pause here.
Instead of pushing,
You choose presence.
You breathe.
You feel your body.
You listen.
Self-love is not forcing the next move.
It's trusting yourself enough to pause.
If you imagine falling,
Allow yourself to see it clearly.
You let go,
And you are caught.
The rope holds.
You are safe.
You are still strong.
Feel how your body responds to being supported.
Say quietly to yourself,
I can fall and still be worthy.
Falling does not mean failure.
I can fall and still be worthy.
Falling does not mean failure.
Now imagine finishing the climb and being lowered to the ground.
Notice what you feel.
Maybe you feel proud for getting back up and finishing the climb.
Maybe you feel pleased with how you performed.
Maybe you feel appreciation for how you treated yourself along the way.
Let that feeling expand in your chest.
Warm.
Steady.
Grounded.
Bring awareness back to your breath.
Notice the rise and fall of your body.
Feel the earth beneath you.
Solid.
Supportive.
Steady.
Feel the strength inside of you.
Take a final deep inhale.
And a long exhale.
Silently repeat,
I do not need to earn my worth.
I am enough on and off the wall.
I do not need to earn my worth.
I am enough on and off the wall.
I am enough.
When you're ready,
Begin to bring gentle movement back to the body.
Wiggle the fingers.
Roll the shoulders.
Move your toes.
And softly open your eyes.
Notice what is around you.
Quietly take in your surroundings.
Place both hands on your heart.
Let gratitude rise here.
Thank yourself for the love you have shown yourself by meditating today.
Thank you for joining me.
Until next time.
