Welcome to this guided meditation.
My name is Alison and I'm grateful to be your guide today.
Please find a comfortable position that allows you to feel relaxed and supported.
You might choose to sit or lie down with pillows for added comfort if you prefer.
Gently close your eyes and place your hands softly in your lap or by your sides.
As you begin to settle in let me remind you that right now there's nothing you need to do,
Nowhere you need to be other than here in this present moment.
This is your time,
A safe space just for you.
Take a deep breath in,
Slowly filling your lungs and exhale gently,
Feeling any tension melt away.
Continue to breathe deeply,
Feeling your body relax more with each breath.
In this moment,
Let go of any thoughts of the future or the past.
You are here in the now,
Exactly where you are meant to be.
Focus your attention on the sensations beneath you.
Feel the earth supporting you,
Holding you.
The ground beneath you is like an old friend,
Steady and reliable.
It cradles you,
Offering strength and stability.
Feel yourself being gently drawn towards the ground by gravity.
Allow your senses to open to your surroundings.
Notice the gentle touch of the air on your skin,
Perhaps it's cool or warm.
Listen to the subtle sounds around you,
The quiet breath of the world living alongside you.
Imagine yourself in a safe,
Serene place and imagine a place that gives you comfort.
A quiet forest with soft moss underfoot or perhaps a sunny garden filled with flowers and gentle breezes.
Let these peaceful scenes comfort your mind,
Enveloping you in a sense of well-being and safety.
As thoughts or emotions surface,
View them with kindness and detachment.
Imagine these thoughts like leaves on a stream,
Just let them float on by.
If you find your mind wandering,
That's okay,
That's what minds do.
Focus on your breath.
With each breath,
Repeat to yourself,
I am safe.
I am supported.
I am at peace.
I am safe.
I am supported.
I am at peace.
If you notice any areas of tension in your body,
Imagine that you're taking the breath into those places.
Visualize the breath reaching into these spaces,
Bringing softness and relaxation.
In these moments of stillness,
Feel how comforting it is to simply be.
There's no doing,
It's just you sitting and being.
There's nothing to fix,
Nothing to change.
You are supported by the earth and connected to the vast,
Comforting presence of the world around you.
As this meditation comes to a close,
Take a few more deep,
Slow breaths.
With each breath,
Feel gratitude for this moment,
This time that you have made for yourself.
Feel gratitude for the earth that supports you.
Feel gratitude for the breath that sustains you.
When you're ready,
Bring gentle movements into your fingers and toes.
Gently reawakening your body.
Open your eyes when it feels right.
And carry with you this deep sense of ease and comfort.
As you move through your day.
