A short guided-meditation transcript encouraging listeners to notice their present feelings, identify underlying needs (e.g., understanding, tenderness, empathy, kindness, peace), and adopt a compassionate, lifelong stance of self-care and inner caregiving. The speaker offers practical prompts and examples (e.g., lying down, placing a hand on the heart) and normalizes uncertainty about feelings and needs.
So as you take your next breath, ask yourself, what is it that you feel most in the present moment? What is it you feel most that's affecting you in your heart? And have the courage to just connect with wherever you are and let that encouragement be a permanent seed for the rest of your life. Have the courage to just connect with wherever you are in your innermost world. And as you are able to access your most important one, feeling as simple as you can be, ask yourself the question, what is it that I actually need if my feeling state is not joyous or happy or fulfilled and I'm in any kind of feeling state, like sadness or anxiety, frustration, impatience, defensiveness, dullness, what is it that I actually need to be able to support myself? And appreciate the fact that you're interested in caring for yourself. And recognize that if you don't take an interest in caring for yourself and asking for what you need, who's going to. Who's really going to be the perfect mommy and daddy or the perfect guide if you don't take a great interest? So let that pretty clear wisdom that you need to be the caregiver for yourself lead you to ask. When I feel anxious, when I feel sad, when I feel frustrated, I want to take a much greater interest also in what it is that I need so that I have a focus on something that will move towards my healing. So when I feel sad, what is it that will make me have a chance of being more happy? When I feel frightened, what is it that will give me a greater chance of being courageous or safe? When I feel irritable, what will allow me to have a chance of being more peaceful? Now, sometimes, for example, it might be that when you're irritable, it might help just to acknowledge that you're irritable and that you're trying to find a way to be more peaceful. At other times, it might be better just to lie down and put your hand on your heart. But the important thing is you're interested in two things all the time for the rest of your life. What is it that I feel? What's my feeling state that is most impacting me now and today? And what is it that I need? Recognize that you have the capacity to be dedicated and to increase that dedication to be the caregiver of yourself. And that, yes, being aware of your feelings, that's going to take you part of the way, and being aware of what your needs are is going to even bring you a step further. So what I'm talking about and what you're Looking at for needs are needs, like being understood, like receiving tenderness, like receiving empathy, like just being listened to, kindness, peace. And just having a great interest in what it is that you need is such an important key. And recognize that the tone in which you ask yourself, what is it that I need? The tone of the one that's asking you that question, hopefully, is a tone that is taking care of some of your needs, that you ask in a tone that is empathic, that you ask in a tone that has some caring, and that you get a chance to be aware of this and to practice this for the rest of your life. And when you don't know what you need and it's totally unclear, recognize that you need to discover what you need. And that's a perfectly legitimate place to be. And probably more often than not, that's where you will be and see if you can just let yourself be at peace. That I don't know what I need. And as you continue to look at what you feel and what you need, recognize sometimes you're also not going to know what you feel and that that's also perfectly legitimate. So no matter what your awareness is of what you feel and what you need, just give yourself as permanent as possible an encouragement. I would like to be in touch with. I'd like to be interested in what my innermost experience is from a kind place. And I'd like to be interested in what I need and just be appreciative that this wisdom, this guidance and your life have come to the same place where you're ready to hear this message.
