Hi everyone and welcome back to how the Wise One Grows . I want to take a moment today to first give a shout out to our newest Dream Team members , hannah and Lee . Hannah and Lee recently joined the Dream Team in the spirit of Dana , which is giving from the heart .
When you join the Dream Team , you help to create stable funding for this podcast to exist , in this space of connection for one another to exist , and one of the roots is to support the community as well .
So , thanks to Hannah and Lee and the other members of the Dream Team , this month we were able to make donations to support the Hawaii Community Foundation and Hawaii Wildfire after the recent wildfires in Maui .
I also encourage you to consider making a direct donation to these organizations as well , and if this podcast has been impactful in your life in any way , it would mean the world if you would consider joining the Dream Team as well , for as little as $3 a month .
And if you don't have the financial capacity to support , you can also practice Dana by sharing an episode you love with a friend and giving us a review on your favorite streaming platform . Thank you for listening and allowing this podcast to exist so we can keep meeting ourselves , one another and the natural world with compassion .
I'm really excited to share today's meditation with you , based on episode 67 , where we spoke with therapist Justine Carino about people pleasing . So in that episode , some of the key components we talked about were understanding the roots of people pleasing and why we do it .
I think this is really key to help us cultivate compassion for where our people pleasing patterns come from and for ourselves in that process .
We also focused on the importance of learning how to listen to what it is you actually want , in need , and then the ability to be with the discomfort of naming your needs and setting boundaries , while remaining rooted in your core values as you do so . So today's meditation is going to kind of walk us through how we can work with each of these components .
I can already tell you this is probably an episode I am going to be listening to again and again . In the show notes there's the stamper for when this meditation begins , so you can download this episode and listen to it every day , whenever you need , whenever you feel those people pleasing patterns sneaking in or maybe some resentment boiling up .
So , if you haven't already done so , find a space that feels safe and supported for you and we'll get started . So just start to use your sense of sight to notice where you are right now .
Just get familiar with where you are right here right now , gently pulling yourself out of the head into this now moment and , if it feels safe for you , if you aren't driving , you can gently rest your eyes or soften your gaze at a point in front of you and bring your awareness to where your body touches the earth .
Let yourself be held by the earth beneath you , know that it has you here , know that you're supported , know that you're held , and notice where in the body you feel the breath and take a big breath in and a big breath out and inhale , exhale One more like this , inhale and exhale .
I want you to take a moment to just notice what's alive for you right now , notice what you feel . So take a moment to gently scan your body , from the tip of your head to the tips of your toe , and just get curious about the sensations present . Just notice how the body feels right now .
And I now invite you to ask yourself what do you want and what do you need right now ? Don't think too much about it , just notice the first thing that comes to mind here and now we're going to scan the body from head to toe again , asking the body the same question what do you need right now ?
So , gently , scan the body from head to toe again and ask each part what do you need right now ? Not judging what it has to say , just listening to it and offering it that which it needs for a few breaths . Gives some money to help folks get some of that money back .
So , full , full full , now that you've started to get familiar with what you need and what you want right now , I want you to practice saying it . Maybe it's out loud to yourself , or maybe you repeat what you want and need right now to yourself and your mind .
But again ask yourself what do you want and what do you need right now , and repeat that answer three times . Allow yourself to first get comfortable noticing what you need and then naming it . And as you do this , notice if there's any discomfort that arises and that's okay , don't judge it . You're practicing something new , so it's normal for discomfort to arise .
It doesn't mean it's wrong . It means you're building a new muscle and if you notice any discomfort , don't resist it . Instead , can you sit with it . Can you be with discomfort ? Can you breathe with discomfort here ?
Perhaps you can find some place to soften around it , maybe soften around the edges of what feels uncomfortable , or within it , or maybe that discomfort is just going to be uncomfortable and that's okay . Can you find another space that feels steady and brings ease within the body ?
Can you bring your attention there to include both in the totality of your experience here ? Can you bring your attention there to include both in the totality of your experience here ? Can you bring your attention there to include both in the totality of your experience here ? So for me , I'm repeating that I am worthy of rest , I am loved , I am enough .
So repeat that phrase or core value , or offer yourself that thing that you need , that thing that you want here . Know that you're worthy of it . Then return to your connection of the body to the earth . Know that you can come back to this sensation of studying it as you step into your fullness , as you move through the rest of your day and beyond .
Let's take one more breath together and through the nose and out through the mouth , and you can slowly open your eyes as you return to this space .