BREAK YOUR ‘I’M SORRY’ HABIT: A GUIDED MEDITATION

Have you ever caught yourself saying ‘I’m sorry’ when an apology isn’t needed? 

In this special episode, I'm guiding you through a meditation to help you break your ‘I’m sorry’ habit. Own your space, know your worth, and claim your confidence 

You'll finish feeling empowered, grounded, and ready to stand tall in who you truly are.

Have your journal handy! After the meditation, I share a writing prompt. Use it or write freely to reflect and deepen your experience.

⏲️The guided meditation starts at 01:39 and is just under 6 minutes long.

Love and celebrate who you are - don’t apologize for it! Enjoy this meditation. 

xo Karli

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Transcript

BREAK YOUR ‘I’M SORRY’ HABIT: A GUIDED MEDITATION

Have you ever caught yourself saying, 'I'm sorry' when you have nothing to be sorry for? This habit diminishes your confidence and self-respect. And like any habit, it takes practice to break it.

{MUSIC INTRO}

Hi there, my friend. It's me, Karli, your favorite GenX dealer of positive vibes and life and wellness coach for women in midlife and beyond.

Thanks for tuning into this short guided meditation I created to help you connect more deeply with the core message of my latest MIDLIFE MUSINGS email. Read and listen to get the most out of this unique and impactful pair. 

If you don't receive my MIDLIFE MUSINGS emails that come out on Sundays, you can sign up for them at the link in the show notes and transcript.

Many women form the habit of apologizing for taking up space, stating their needs, or asking for help. You may even find yourself saying, 'I'm sorry' when someone bumps into you. 

Your voice is needed in this world, my friend. You have valid opinions and thoughts to share. You are worthy of asking for and receiving help. You deserve to take up space physically and emotionally. Love and celebrate who you are. Don't apologize for it!

At the end of our time together here, I encourage you to write. Whether it's a few words or a few pages, you will benefit by reflecting on what comes to you today.

Have your journal notebook or favorite app close by as you move into this meditation.

TIME MARKER 01:39

Get comfortable sitting or lying down. Maybe roll your shoulders or tip your head side to side a few times. Allowing some tension to leave your body before you close your eyes or lower your gaze.

Now start to slow your breath down with a nice deep breath in through your nose. 

Hold at the top and then release with a sigh.

Do that again with an even longer exhale.

And then one more time as you notice your body feeling supported and anchored wherever it touches the surface beneath you.

As your breath finds its natural pattern, notice how you continue to feel more and more grounded.

You are grounding yourself deeper and deeper into your own power and strength.

Gently place one hand on your heart. Feel your hand get warm. Notice it getting even warmer.

Allow the steady rhythm of your heart to remind you of your value - of your worthiness. Feel it in your hand. Feel it in your heart.

Now, repeat these affirmations out loud or to yourself after me...

I give myself permission to take up space.

I give myself permission to take up space.

I ask for help with confidence and without apologies.

I ask for help with confidence and without apologies.

My voice matters.

My voice matters.

I share my opinions, thoughts, and feelings with self-respect, not apologies.

I share my opinions, thoughts, and feelings with self-respect, not apologies.

I reserve my apologies for the moments that truly matter.

I reserve my apologies for the moments that truly matter.

Imagine yourself standing tall, confidently owning your space, voice, and strength. 

Feel the power inside of you emanate as you speak clearly and authentically without hesitation or apology.

Now repeat after me. 

I belong exactly where I am as I am.

I belong exactly where I am as I am.

Take a big breath in and let it out.

Hold onto this feeling of calm confidence as you gently bring yourself back to the here and now.

Become aware of the surface beneath you.

Wiggle your fingers and toes.

Gently blink open your eyes.

I invite you to spend a few minutes writing now. If you'd like to use it, here is a prompt for you. 

Describe the feelings you experienced during this meditation. When do you apologize without needing to? What lies beneath that habit?

As you get more comfortable grounding to and honoring your power, 'I'm sorry', will show up less frequently in your daily life. 

Come back to this meditation anytime you want a gentle reminder of your worth and the value you share with the world.

If you want to shift your mindset, stretch your comfort zones, and connect with other women in midlife and beyond, I invite you to join ELEVATE, my membership. 

Each month we focus on a different topic that keeps you growing and learning and boosts your satisfaction with life.

Click the link in the show notes and transcript to learn more and get your first month for only $10. 

Thank you for sharing your time with me, my friend. I'll be back in two weeks with another guided visualization or meditation.

In the meantime, catch my episodes of FLIPSIDE OF MIDLIFE® out every Wednesday. 

{MUSIC OUTRO}