Welcome to this guided meditation for presence and connection.
It's a space to pause,
Soften and reconnect.
First with yourself and then with the people you care about.
Take this time to put everything else down and just be here.
Let's begin by settling in.
I invite you to find a comfortable position,
Either seated or lying down.
Just let your body rest fully.
Allow your hands to fall gently,
Maybe in your lap,
Maybe over your heart,
Wherever feels most comfortable.
And when you're ready,
Close your eyes or soften their gaze.
I invite you to take a slow breath in through your nose and a long,
Easy breath out through your mouth.
Again,
Inviting your breath in through your nose and then a long,
Easy breath out through your mouth.
Just following your breath,
Observing it.
When ready,
Returning to your own natural rhythm of breathing,
Observing,
Allowing it to be.
Allow it to become your anchor.
Calm,
Steady,
Grounding.
Each inhale brings in nourishment and calm.
Each exhale releases tension,
Busyness,
Anything that doesn't serve you.
Allow yourself to notice the weight of your body being supported.
There's nowhere else to be,
Nothing else to do.
Your moment,
Your time of self-care,
Allowing the pace of your thoughts to slow.
Imagine yourself surrounded by a soft,
Safe light,
A gentle glow that eases your shoulders.
It quiets your mind.
With each breath,
That light moves closer to your heart,
Filling you with steadiness.
Feeling this light,
Seeing this light,
Soft,
Safe,
Inviting.
Notice the sensations within you,
Whatever they may be.
Maybe warm,
Maybe tingling or calm energy.
Whatever is present,
It's okay.
This is presence.
It's not about doing but being alive and aware right here.
Connecting with yourself.
Noticing and observing that safe light around you,
Warm and inviting.
I now invite you to bring to mind someone you care about.
Picture them in front of you,
Perhaps smiling,
Smiling softly or simply there.
Let there be no need to fix or say anything.
Just a quiet moment of being together,
Visualizing them,
Silently or aloud,
Repeating to yourself,
May I be fully here,
May they feel seen,
May this moment bring peace.
You might notice warmth expanding through your chest,
A gentle energy that connects you to this person,
Heart to heart.
Again,
Repeating silently or aloud,
May I be fully here,
May they feel seen,
May this moment bring peace.
Resting in that,
Observing the connection,
Heart to heart.
One more time,
Silently or out loud,
May I be fully here,
May they feel seen,
May this moment bring peace.
Energy between.
Now I invite you to imagine this presence extending outward,
Beyond this one person,
Reaching others in your life,
Those who might feel unseen,
Lonely or uncertain now.
These may be people that you know or don't know.
With each breath,
Offer a single breath,
A simple wish,
May you feel safe,
May you feel acknowledged,
May you feel loved.
See this light or warmth radiating outward from your heart to others,
Filling the space around you with calm connection.
Repeating again,
Silently or out loud,
May you feel safe,
May you feel acknowledged,
May you feel loved.
Visualizing sending that energy out to the world,
Sending the words out to the universe.
May you feel safe,
May you feel acknowledged,
May you feel loved.
I now invite you to bring awareness gently back to yourself,
Feeling your breath again at your center,
Your chest rising and falling with ease.
Notice how presence feels,
Observing without judgment.
I invite you to take a deep breath in,
Release it slowly,
Letting go of any remaining tension,
Anything that doesn't serve you.
You are connected,
Connected to your breath,
Your body,
Your heart,
And the world around you.
This is the gift you carry forward,
The gift of presence.
Thank you for taking this time with me.
May the gift of presence continue to guide you,
Helping you see,
Listen,
And connect with others.
Compassion in every moment.
