The Inner Compass Meditation

Use When: You're feeling confused between what your mind says and what your gut feels.

Your Inner Compass guides you, and helps you identify situations that may cause you emotional harm. Toxic manipulation and trauma conditions us to not trust our gut instinct. Use this meditation to reconnect to your inner compass, and learn how to listen to your body's wisdom.

This Meditation is Good for: When someone or a situation seems "perfect" but something feels off, or when you're second-guessing your instincts about red flags.

Addresses: Love bombing, mirroring, gaslighting, trusting your body's warning signals

The Inner Compass Practice

(4-6 minutes)

Sit comfortably and place both hands on your belly, right where your diaphragm meets your ribcage. This is your body's wisdom center.

Begin with belly breathing—let your hands rise and fall as you breathe into this space. Inhale for 4 counts, pause, exhale for 6 counts. This longer exhale tells your nervous system it's safe to feel what's really there.

Now bring to mind the situation that's confusing you. Notice what happens in your body. Does your chest tighten? Does your stomach clench? Does your breathing get shallow? Just observe without judgment.

Imagine your logical mind as a bright light in your head—analyzing, explaining, rationalizing. Thank it for trying to protect you, then gently dim that light for a moment.

Now tune into the deeper knowing in your belly. This is where your vagus nerve connects to your gut wisdom, this is your body's ancient alarm system that kept your ancestors alive.

Breathe into this space and ask: "What does my body know that my mind is trying to talk me out of?"

Don't rush the answer. Let it emerge like a whisper, listen carefully. Maybe it's "something feels off." Maybe it's "this is moving too fast." Maybe it's simply "no."

Before you finish, place one hand on your heart and repeat: "My body's wisdom is valid. My instincts matter. I matter. I trust what I feel."

Your gut has been protecting humans for millions of years. Your thinking mind is wonderful, but it's only been around for a few thousand years. Trust the older, deeper knowing.

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