Close your eyes.
Begin to deeply inhale and exhale through your nose.
Just for this moment,
Connecting to your breath.
Feeling the rise and fall of your belly as you inhale breath into your lungs and gently exhale it out.
And just for this moment,
Setting intention to let your breath be your thoughts.
Breathing in relaxation,
Peace and calm.
Exhaling out anxiety,
Fears and worry.
With each inhale,
Feeling your breath deepen,
Feeling your ribs expand,
Creating more space in your body.
And as you exhale,
Releasing any thoughts,
Any doubts,
Any fears.
Continuing to deeply inhale and exhale,
Seeing if you can lengthen your breaths a little more each cycle.
And whenever thoughts try to sneak in,
Cause your heart rate to speed up or those butterflies in your stomach.
Just simply inhale and exhale just for this moment.
Just for this moment,
Breathing in and breathing out.
On your next inhale,
Just simply mentally repeat the mantra,
I am safe.
I am held.
I am loved.
Exhale.
I am safe.
I am held.
I am loved.
Inhale.
I am safe.
I am held.
I am loved.
Take a deep inhale through your nose,
Holding your breath at the top.
Breathing it all out.
One last time,
Deep inhale.
Hold it at the top,
Feel your breath expanding your lungs,
Your ribs,
Your belly.
Release it all out.
Holding your hands over your heart,
Connecting with the beating rhythm underneath your hands.
And know that in this moment,
You are enough.
You are grounded.
You are connected.
And at any time,
You can connect with your breath,
Slow your heart rate,
And know that you are safe.
Thank you for meditating with me today.
Sat Naam.
