This is a guided meditation ChatGpt wrote for me. Plug it into a TTS app and you’ve got your own personalized guided mediations.
Find a comfortable place to rest.
You don’t have to sit or lie down in any perfect way.
However you are right now is already enough.
Let your body settle.
If your eyes want to close, let them.
If they want to stay open, just soften your gaze.
Let your face be a little less busy.
We’re not here to fix anything.
We’re not trying to relax.
We’re only here to notice.That’s all.
So take a breath.
In through your nose.And let it go… gently, however it wants to leave.
Now, bring your attention to just one square inch of your body.
Not your whole body.
Not even a whole arm or leg.Just one small place.
It could be the skin on your forearm.
The tip of a finger.
The inside of your wrist.
The back of your neck.
The curve of your ear.
Let yourself choose somewhere that feels… neutral.
Or quiet.
Or just less noisy than the rest.
No pressure to find the perfect spot.
Just pick one gently.
Once you’ve found your square inch…
You don’t need to do anything to it.
Not trying to make it soft.
Not trying to make it still.
Just letting it be.
Feel what it’s like to rest your awareness there—
Like laying a feather down.Not pushing.
Not scanning.
Just barely noticing.
Maybe there’s warmth.
Maybe there’s tingling.
Maybe it feels dull, or tight, or floaty.Whatever it is—it’s okay.
It doesn’t need to change.
You’re just keeping it company.
If that spot starts to feel tense… or strange…
That’s not wrong.
That’s just your nervous system waking up.
It might be trying to protect you.You can thank it.
And if it helps, just say to yourself:
“This is allowed. Even this.”
If the sensation becomes too much—
Gently let your attention float to another place.You can shift to another square inch.
Or to the feeling of the air on your skin.
Or to a sound in the room.
That shift?
That’s a form of kindness.
That’s nervous system listening—not avoidance.