Welcome.
This is your time to pause and to be present.
So find a comfortable seated position with your spine straight,
Shoulders back and relaxed,
Maybe your feet grounded in the floor or maybe with your legs crossed.
Find your space here.
And gently I would like to invite you to close your eyes,
Just allowing yourself to come inwards.
And for a couple of seconds just taking here this time to just check in.
Softly and gently following the breath,
Inhaling and exhaling.
And checking in.
Allowing the seat bones to become grounded.
Allowing the body with each exhalation to just relax,
To arrive here at this moment.
And from here I would like to invite you to take a couple of deep breaths,
So inhaling deeply,
Expanding the chest,
Opening up.
Exhale,
Release,
Allowing the body to become more and more relaxed.
Inhale.
Open the chest,
Expand.
Exhale,
Release,
Allowing the shoulders to melt away,
To drop completely,
Relaxing.
Inhale deeply.
Exhale,
Letting go.
And now for the next couple of breaths,
We can inhale in the count of four,
Holding the breath for the count of four,
And exhaling from the count of four.
So I will guide you from here.
Inhaling,
One,
Two,
Three,
Four.
Hold the breath for four,
Three,
Two,
One.
Exhaling,
Four,
Three,
Two,
And one.
Inhaling,
One,
Two,
Three,
Four.
Hold the breath here.
Four,
Three,
Two,
One.
And exhale,
Releasing to four,
Three,
Two,
And one.
And now a couple of minutes just on your own,
Counting internally from one to four.
Inhale,
Holding the breath to four.
And exhale to the count of four.
Just following your rhythm,
Your space.
Inhaling softly into four.
Holding to the count of four.
And exhale.
Two more breaths,
Inhale in the count of four.
Hold the breath and exhale.
And the last one.
And now softly,
Gently,
When you are done,
You can come back to the natural rhythm of the breath.
And just gently following the breath coming in when you inhale,
How each part of your body feels.
And maybe let's start from the legs,
Just bringing your attention from the feet until the legs,
The upper legs,
All the way to the hips,
The belly,
The chest,
The back.
Noticing how do you feel on your shoulders,
On your arms.
Just gently being the witness.
Connecting with your body,
Paying attention to what is it there.
Do you feel any sensations,
Sensations,
Warmth or cold?
Just noticing,
Just being present here.
There's no need to identify anything or to do anything.
Just being here,
Allowing the body to be present here in this moment.
Giving permissions to relax,
To become present,
To become more grounded into this moment.
And if at any moment any thoughts will arise,
Any concerns,
Just gently and softly move the attention towards the breath,
Bringing the attention to the inhale and to the exhale.
Each inhale energizes the body with new and fresh air.
Each exhalation releases everything that doesn't serve at this moment.
Inhale to expand,
To receive new and fresh air into the body.
Exhale and just release,
Letting go,
Surrender to this moment.
Giving conscious permission for our body to just be here.
You know,
Gently I would like to invite you to place your right hand on the top of your heart,
On the chest area.
And just by placing the hand,
It's a direct connection towards our inner self.
Maybe here taking a moment to just bring your attention to the heart.
Maybe feeling the heartbeats.
And with each inhale we feel the chest going up.
With each exhale we release.
And by gently being here,
Connected with our heart,
Let's bring a reminder,
A reminder to ourselves,
A reminder that each and every moment that we need a pause.
We can just come here,
Place our hand into the heart.
Just to simply remind ourselves that we are safe.
We are made of love.
Everything that happens in our life is just temporary.
No emotions stay here forever.
We can always at any moment come back to this place,
Connect with our breath.
Allowing the breath to connect our minds with our heart.
Allowing us to feel our body.
Allowing to guide us into a balanced state.
And with each intentional pause we can give permission and give what our nervous system needs to understand that everything is fine.
And that we can take care of anything that comes into our life.
We don't need to fight,
We don't need to run,
We don't need to be scared.
But even when all of those hard emotions come through,
They are just a sign that there is something within that we need to check.
There is something that we need to pay attention to.
And by coming here to this moment,
We can listen.
We can be guided.
We can regulate ourselves just by using the conscious breath and just by bringing this connection directly to our heart.
And so from here I would like to invite you to say internally to yourself I am safe at any moment.
I am capable of taking care of whatever I have around me.
I am capable of taking care of myself,
Supporting myself in each and every moment that I need.
I am here.
I am here to support myself.
I am here for myself.
And each time you need,
At any moment of the day,
Just bringing your hand to the heart.
Maybe gently closing your eyes for a couple of minutes.
Listening to your breath.
And this way,
In any moment that you need,
Here,
In this place,
In your center,
You can find the support that you need to be able to know and to choose how to react with the things that are outside.
And this doesn't mean being calm all of the time.
This just means choosing how to act,
Choosing actions that are coming from a balanced state and are not coming from a survival mode,
From a reactive place.
So by doing this pause,
This break,
And being here,
Present with yourself,
With your body,
Feeling your heart,
Bringing the attentions to the breath,
Allowing the breath to kick in,
To guide you,
To balance the nervous system.
From this place,
We gain space.
We gain space to go out there and to do whatever we need to do and to take care of whatever we need to take care of.
And now gently,
Let's bring a couple of deep breaths here.
Inhale deeply,
Exhale.
Inhale and exhale,
Bringing this consciousness that there's always a place that is available here for whatever you need.
Inhale and exhale.
And now slowly and gently,
You can start moving maybe the feet,
The hands,
Or do any movement that your body needs at the moment,
Maybe a stretch.
And gently,
When you feel ready,
You can open your eyes and I wish you an amazing rest of the day or night from whatever time you are listening to this meditation.
And thank you for choosing to be with yourself,
To connect with yourself.
Thank you.
