Welcome.
Take a moment to settle into a comfortable position.
You may wish to sit comfortably in a chair,
Lie down or simply find a position where your body feels supported.
There is nowhere you need to be right now.
Nothing you need to do.
For these next few minutes,
Allow yourself permission to simply arise.
Gently close your eyes if that feels comfortable.
Will soften your gaze toward the floor.
Take a slow,
Easy breath in through your nose.
And a gentle breath out.
Again,
Breathing in.
And breathing out.
Without changing anything.
Simply begin to notice the natural rhythm of your breath.
The rise.
The fall.
Gentle movement of the body as you breathe.
As you continue breathing.
Imagine that with every exhale.
You are releasing just a little of the weight you may have been carrying throughout your day.
Perhaps stress.
Expectations.
Responsibilities.
Perhaps thoughts about the future.
Or reflections on the past.
For now.
Allow them to rest beside you.
You do not need to carry them for these next few moments.
Bring your awareness to the places where your body is making contact with the surface beneath you.
Notice the support beneath your feet.
The support beneath your legs.
Your hips.
Your back.
Your shoulders.
Allow yourself to be held.
Allow yourself to soften.
Imagine now that you are standing beside a calm,
Peaceful lake.
The surface of the water is smooth and still.
The air is gentle.
The temperature is comfortable.
You feel safe here.
With every breath.
Notice the lake becoming calmer and calmer.
And as the lake settles.
Imagine your nervous system settling too.
The mind becoming a little quieter.
The body becoming a little softer.
The breath becoming a little easier.
There is nothing to force.
Nothing to fix.
Nothing to figure out.
Simply allowing yourself to rest in this moment.
Now imagine a warm golden light above you.
This light represents safety,
Calm and ease.
With your next inhale,
Imagine this light gently flowing into the top of your head.
As you exhale.
Allow it to spread throughout your body.
Down through your face.
Your jaw softening.
Your neck releasing.
Your shoulders dropping away from your ears.
Breathing in the calm.
Breathing out tension.
Allow this warm golden light to continue flowing through your chest.
Your heart space.
Your upper back.
Your abdomen.
Softening and soothing every area it touches.
Continuing down through your hips.
Your legs your knee.
Your calves.
You'll see.
Until your entire body is surrounded by this warm,
Comforting glow.
Take a moment here to simply rest.
Breathing naturally.
Feeling supported.
Feeling safe.
Feeling grounded.
Reminding yourself that calm is not something you need to create.
It is something that already exists within you.
Sometimes it simply becomes covered by the noise and busyness of life.
And today.
You have taken a few moments to reconnect with it.
Take a slow,
Deep breath in.
And gently sigh it out.
Notice how you feel.
Notice any sense of softness.
Any sense of spaciousness.
Any sense of ease.
Know that you can return to this feeling anytime you need it.
Your breath is always available to you.
Your awareness is always available to you.
And this moment of calm remains within you.
When you feel ready.
Begin bringing gentle movement back into your fingers and toes.
Perhaps rolling the shoulders.
And taking a nourishing stretch.
And when you're ready.
Slowly open your eyes.
May you move through the rest of your day with a little more ease.
Presence.
And self-compassion.
You feel called to deepen your meditation practice.
Or learn more about sharing meditation with others.
You are welcome to explore the links in the description below.
But for now,
Thank yourself for taking these few moments to pause.
Breathe.
And reconnect with yourself.
I wish you wellness.
Enjoy.
