Another Guided Meditation for This Broken World

Take a moment ... to breathe

Just writing these guided meditations helps me, I’m hoping just reading this will help you. I will record this for paid subscribers.

So welcome.
You do not have to be calm to begin.
You only have to be here, exactly as you are right now.

Let your body find a position that feels kind enough:
sitting, lying down, or curled like a comma.

Nothing has to look spiritual or photo ready.
This looks like you, in your regular life, pausing.
Releasing stress, coming home to yourself.

Gently let your eyes follow the words, softly, effortlessly.
Welcome them mentally, but also feel their effect on your whole body.

Now, notice one place where your body meets support:
your feet on the floor,
your back against the chair,
your body against the bed.

Let your attention rest there.
This is your anchor, a small backstage area where your soul can sit down and sigh. [go ahead a sigh… it feels good]

Without changing anything, notice your breath doing what it already knows how to do.

If it feels okay, let the next exhale be just a little longer…
as if you are secretly letting some of the day out through a tiny valve.

Inhale… gently.
Exhale… a little longer, letting go a little more

If it helps, on each exhale you can think:
soften a little.

Not “fix everything.”
Just… soften a little.

Imagine that each exhale is a tiny broom, sweeping out one grain of overwhelm at a time.
You’re not cleaning the whole world.
You’re just making a few square inches of inner space.

Inhale…
Exhale… soften a little.

Repeat this rhythm for a few breaths.

In this moment, you are allowed to notice that things are not okay.
You do not have to make excuses for the world.

Quietly, inside your own mind, name one or two words for what’s here:
maybe anger, grief, fear, numbness, confusion, helplessness.

You’re not explaining or trying to fix these words.
You’re just placing simple labels on little jars:
Oh… this is grief.
Ah… this is anger.
These are normal feelings right now, you’re not alone in feeling them.
In fact, millions are feeling them too.

If it feels alright, rest a hand on your heart, your belly, or your arm.
If touch is not comfortable, imagine a small, kind hand resting there on your behalf.

And quietly say to yourself:

Of course you feel this way.
Anyone with a compassionate heart feels this way.

Let that land.

You do not have to feel different yet.
You are simply refusing to abandon yourself while the world is being difficult.

Now, imagine that inside your chest there is a small room.
Not a grand cathedral;
more like a cozy, comfortable studio where your soul keeps its art and writing supplies.

In this room, there is a chair that always fits you.
It adjusts to your mood, your body, your age, your exhaustion… without complaint.

Take a breath as if you’re stepping into that room now,
and another breath as if you’re sinking into that chair.

The world outside continues.
But here, in this little studio, you are allowed to stop bracing, clenching, and tightening around your discomfort with the world
just for a few minutes.

Let your breath move gently,
like you’re giving this room fresh and freeing oxygen.

Somewhere in this studio, there is a small card waiting for you, with a phrase on it.

Let a few words rise up, gently, without forcing them.

It might be something like:

I am okay in this space right now
or
I am safe and grounded right here
or
My kindness is a rebellion against the hate in the world

Whatever comes, it doesn’t need to be perfect, just true or comforting in this moment..

Imagine placing this card in your pocket,
or taping it gently inside your chest,
where you can feel it… even faintly.

Now, if it feels okay, picture someone else in the world who is hurting.
You don’t need to know their face or their story,
just a sense of another human heart under too much weight.

From your inner studio, send them the same phrase you chose for yourself,
like a folded paper note that says, For you.

You are not fixing their world.
You’re simply keeping your compassion alive.

If it feels right, let that kindness widen just a little,
like a soft ripple in a very large, very dark pond.
Let it widen around your room … around your house…
around your neighborhood …

then your city …

your state …

your country

… and then the world. [pause and imagine this fully - give it time.]

Begin to bring your attention back to your body.
Notice your feet… your legs… your back… your shoulders… your face.

Notice if anything has shifted, even by one degree.
If nothing feels different, that’s okay too.
Sometimes the work happens subconsciously.

Take a slightly deeper breath in…
and a long, gentle breath out,

Know that this small inner studio of resilience will still be here
the next time the world feels like too much.

When you’re ready, widen your gaze..

Look around your actual space.
Notice shapes… colors…
and find one small thing that is not terrible:
a plant,
a mug,
a beam of light,
a pet,
a memory of someone or something you love.

Let that be the tiny thread you carry with you
into whatever comes next.

Thanks for having a compassionate heart.

Jill