Speaker 1: Welcome to this longer meditation. This practice is for the
moments when you feel stuck, when self doubt gets loud,
or when you know you need to move forward but
you can't quite find your momentum. In the next few minutes,
you're going to reconnect with a steady kind of confidence,
not the kind that performs, not the kind that proves something,
but the kind that comes from being rooted, clear and
on your own side. So find a comfortable position for
this meditation. I recommend sitting upright if you can, let
your spine be still not rigid, let your shoulders soften down,
let your hands rest easily, and if it feels okay,
close your eyes or soften your gaze. And let's begin
with a slow breath in through your nose, letting your
breath out through your mouth. Again, inhale and exhale, letting
your jaw unclench one more time. Breathe in and breathe out,
settling into your body. Now we'll do a gentle breath
pattern to build steadiness and energy. First, we'll inhale through
your nose for a count of four, then hold for two,
then exhale through your mouth for a count of six.
Ready inhale one two three four, Hold at the top
for one two and exhale through your mouth for one, two, three, four,
five six, And again inhale through your mouth for one, two,
three four, hold for one two and exhale for one, two, three, four,
five six. One more round inhale one two, three four,
hold for one two and exale one two, three, four,
five six. Now return to a natural breath, and notice
what's already shifted a little more presence, a little more space.
Now bring to mind something you've been feeling stuck about.
It could be a decision, a goal, a conversation you've
been avoiding, a change you want to make, or simply
the feeling of being in a rut. You don't need
to force clarity, just let it come into view gently. Now,
notice what happens in the body as you think of it.
Maybe there's tightness, maybe heaviness, maybe tension in your chest
or stomach. And instead of fighting that feeling, acknowledge it.
You might silently say, this is what stuck feels like.
Now take a breath in, and as you exhale, imagine
releasing one layer of pressure, not the whole thing, just
one layer, Because here's the truth. You don't need to
solve everything right now, You only need to find your
next step. Now, imagine yourself one month from now, not
a perfect version of you, not a version of you
with a flawless life, just a version of you who
kept going, who stayed connected to yourself, You didn't give up.
Picture that you, one month from now is standing in
front of you. Look at your posture, your energy, your face.
Notice how you feel, maybe calmer, maybe more capable, maybe
simply more steady. Now imagine that future you steps closer
and you offer yourself one message, just one, something simple
and real. Maybe it's keep it simple, or stop waiting
to feel ready, or you are stronger than you think,
or or choose the next right step. Let the message land.
Now imagine future you placing a hand gently on your
shoulder and feel that support, not pressure. Support. And now
imagine future you pointing forward to a path, a simple path,
not a chaotic maze, just a clear direction, one step
at a time. You don't have to see the whole path,
just the next few steps. Now imagine yourself taking one
step forward on that path. Feel what happens in your
body as you do, and then another step and another.
With each step, you feel more steady, more capable, more aligned.
Because momentum doesn't come from perfection. Momentum comes from movement.
Now I'll offer affirmations, repeat them silently if you'd like,
or simply let them sink in as you hear the
words offered. I can do hard things. I can take
the next step. I don't need to be fearless to
be brave. I trust myself to figure it out. I
am allowed to begin imperfectly. I choose progress over pressure.
I am becoming someone I'm proud of. Now, take a deeper,
breath in and exhale slowly, and ask yourself one simple question,
what is one small step I can take next? Let
an answer arrive naturally. It might be tiny, it might
be simple. It might be something like, send the email,
drink water, write one paragraph, take a walk, ask for help,
make the appointment clean one corner. Start again. Now, gently
commit to that one step, not with pressure, with calm, certainty,
And with that we are now going to begin to
bring awareness back to the room. Wiggle your fingers and toes,
roll your shoulders, and when you're ready, open your eyes
or bring your gaze back into focus. As you return
to your day. Remember you don't need a perfect plan,
you need presents and one step forward. Thank you for
listening to this meditation. No mus day