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  • Kate Cygler

Guided Meditation: You Are Enough


Find a comfortable spot to rest for a moment. You might choose to lie down on your back, sit with criss-crossed legs, or maybe settle into a chair. You choose what works best for you today. Begin to focus your flashlight of attention within your own body. It may help to gently close your eyes, or soften your gaze towards the floor. Begin to notice your breathing. Take a deep breath in through your nose and exhale slowly through your mouth, blowing away any tension or bouncy energy. As you watch your body breathing in and breathing out, let yourself begin to relax. Find the stillness that exists within you. See if you can spot the brief pause between your inhale and your exhale. Look for the moment when air is neither coming in, nor going out. This is the spot where your inner stillness lies. Remind yourself that there is nowhere else you need to be and nothing else you need to do.


Once you’ve found a bit of stillness, imagine in your mind’s eye, that a great, big giant panda comes lumbering your way. This panda carries with it, a tremendous sense of peace, tranquility, and acceptance. You feel instantly calm and you heart feels full of love. This giant panda wraps you in its furry, gentle arms and places you on its chest. Here you can feel the warmth of its body and the rhythmic beating of its heart. You take a deep breath in through your nose and notice that this panda smells like the most delicious scent you can imagine. You lie on your back, resting on the panda’s lovely black and white fur, and breathe in and out, enjoying this moment. The panda holds you securely and rocks, ever so slightly, from side to side, almost lulling you to sleep. Here, with your giant panda friend, you feel an incredible relief. You realize that you don’t have to be any different, or accomplish anything spectacular, or do anything perfectly to be worthy of love and acceptance. You know deep within your heart, that you are already enough, just as you are. Quietly in your mind you repeat the phrase, “I am enough.” The wisdom of your heart senses this truth and you allow yourself to relax into loving arms of your friend, who loves you so unconditionally. Let yourself rest in this peaceful place for a few moments more.


Once you feel ready, you can gently open your eyes and welcome yourself back to the room. As you head to bed or back into the hustle and bustle of your day, remember to hold within your mind the knowledge that you are enough.


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