This is a grounding meditation to remind you that you are safe, you are seen, and you are already enough — exactly as you are. You can read it here in your own rhythm, or listen to it on YouTube (12:05 minutes).
Welcome, my dear.
Thank you for being here today.
Thank you for taking time for yourself and honoring your wellbeing.
This meditation is a quiet space just for you to be with me — a place where your unique way of experiencing the world is seen, honored, and deeply accepted.
Find a comfortable position — sitting or lying down — whatever feels best. You do not need to be still. You can move your hands, your whole body, or even walk. Just concentrate on my voice.
If closing your eyes feels good, gently close them. If not, allow your gaze to rest softly ahead.
If it feels helpful, place a hand gently on your heart or your belly. Feel the warmth of your own touch — a reminder that you are your own safe place.
You may notice your mind wandering or feelings coming up.
That’s okay.
Acknowledge them gently without judgment.
Then, softly bring your attention back, to your breath, to my voice.
In a moment, we’ll begin with calm breathing. Gently breathe in through your nose and out through your mouth.
Inhale calm.
Exhale tension.
With each breath, allow yourself to arrive fully here — in this moment, in your body, and in your mind.
Now, let’s take three deep breaths together.
Breathe in, breathe out.
Breathe in, breathe out.
Breathe in, breathe out.
You are perfect, exactly as you are. You belong here in this space and in this moment.
There is no need to change or fix anything.
You don’t have to do anything special to belong here.
Belonging is about being seen and accepted — just as you are.
Now, bring your awareness to your body.
Feel the places where you feel grounded and supported.
Notice your feet on the floor, or your back against the chair or bed.
You are supported. You are safe.
The earth, your chair, or your bed doesn’t need anything from you to support you. To hold you.
They just do. Because you belong.
You belong here. In this moment, in this time, in this space.
Even if it sometimes feels like you are an alien in an alien world.
Even if this world sometimes feels hostile, strange, and unaccepting.
I see you, beautiful soul.
I see your pain.
I see your suffering.
I see your feelings of being an alien in this strange world.
But you are not alone. I am here with you right now. We are together in this moment, and I’m grateful for that. I care about you deeply, even if we’ve never met before.
I know your pain.
I know your suffering.
I know this feeling of being outside of everything, with no way in.
But you are not alone. You are not outside. I am here with you. And I am not the only one. We are many. We belong – together.
You belong, not because of what you do or how you think,
but because of who you are — unique, valuable, and enough.
You matter.
Your thoughts matter.
Your feelings matter.
Your well-being matters.
You matter because you are precious – just as you are.
Maybe you are a stranger among the people who surround you. Sometimes your own family does not understand you.
That does not change your worth.
It does not change who you are.
It does not change the fact that you belong on this planet and in this time.
You were born. You are you.
And that is enough.
Remember the small child you once were. Feel their smiles, feel their joy. Your smiles, your joy.
That child didn’t need to do anything to belong. All they needed to do was just be.
It hasn’t changed.
You belong, you are worthy just by being yourself.
You do not need anyone’s permission to be.
It is your birthright.
Don’t let anybody tell you otherwise.
They might not know better.
They might want to hurt you.
But that does not make it true.
You belong.
If you notice any part of yourself that feels unsure or out of place, imagine holding that part with kindness — like a friend who needs care.
Say gently to yourself:
“It’s okay. I see you. You belong.”
Breathe in kindness.
Breathe out acceptance.
Remember: your brain, your feelings, your way of being in the world — all of it is welcome here.
You belong to this moment.
You belong to this community.
You belong to yourself.
Let that truth settle in your body like a gentle light.
Steady, warm, and true.
You do not need to do anything.
You do not need to be anyone else but you.
You are perfect as you are.
That does not mean that you can’t strive to be better – at crafts, at communicating, at anything and everything.
We all need goals.
We all want to excel in one way or another.
But this does not define your worth.
It does not define who you are.
It does not define your gentle, loving soul.
You are worthy. You are more than enough.
You belong on this planet.
You are allowed to take up space.
You are allowed to feel good.
You are allowed to be.
You belong.
Your gifts and talents are unique.
You are truly, wonderfully you.
You have so much to offer.
You have so much to receive.
Please allow yourself to receive.
You deserve it.
No offering is too small, no gift too large.
You are allowed to ask for help.
You are allowed to ask for accommodations.
Because you matter. And you belong in this life.
Repeat after me:
I belong in this life.
I am more than enough.
I am precious.
I am allowed to take up space.
And feel deep in your heart that you really, truly belong.
I see you, dearest. I see the light in you. Let it shine bright.
Take a few more breaths here, soaking in this feeling of warmth, of love, of being seen and understood – of belonging.
Gently bring your awareness back into the room.
Notice the sounds, the light, the sensations of your body.
Now, slowly wiggle your fingers and toes.
Stretch if you like.
And when you feel ready, open your eyes, carrying this warm feeling with you into your day.
If you need me, I will be right here, exactly as before. You just need to remember, or to listen to this meditation again.
Remember, you belong — exactly as you are.
Be beautifully, irrevocably you.
Allow yourself to let your light shine bright, my dear. I am with you.
Listen to this meditation on YouTube: Safe. Seen. Enough. (12:05 minutes)