Welcome to this guided meditation.
This is a moment to pause,
To come back to yourself.
And to connect with the earth beneath you and the space above you.
Find a comfortable seated position and let your hands rest gently in your lap or on your legs.
Allow your spine to lengthen,
Without needing to hold yourself rigidly.
And when you're ready,
Gently close your eyes.
Begin by noticing the support beneath you.
Feel the weight of your body settling into your seat.
Notice where your feet or legs meet the surface beneath them.
You don't need to change anything right now.
Simply notice what it feels like to be here.
Now bring your attention to your breathing.
Feel the gentle movement of your body as you breathe in.
And breathe out.
Let your shoulders soften.
Allow your jaw to relax.
And give yourself a little time to arrive here.
Perhaps part of your attention is still somewhere else,
With something that happened earlier,
Or with what's waiting for you later.
That's okay.
Whenever you notice your mind wandering,
Just return to the sound of my voice and to your breathing.
There's nothing you need to get right.
This is simply a moment to listen and connect.
Now I invite you to bring your awareness to the base of your spine.
The area around your tailbone.
Imagine a soft beam of light extending down from this point.
Through the surface beneath you and into the earth.
You might see or feel this light clearly,
Or you just simply imagine that it's there.
Whatever it looks like or feels like to you,
Is perfect.
Let this beam of light travel deeper into the earth.
Through all the deep layers of the earth.
To the core of the earth,
Until it reaches a place that feels steady and grounding.
And then allow it to settle there.
Notice this connection between your body and the earth.
It's a gentle reminder that you are here.
That you have a place in this moment.
While you're keeping that connection to the earth.
Now I invite you to bring your attention to the top of your head.
The space of your crown chakra.
Imagine another soft beam of light extending upwards.
Through the space above you,
Into the open sky and beyond,
Into the vastness of the universe.
Let this light represent your connection to something greater,
Whatever that means to you.
There's no need to reach or search for an experience.
Just allow yourself to imagine this connection.
This sense of openness.
A little space to listen.
Whether you see,
Feel or just know that it's there.
It's all perfect.
And now I invite you to bring your awareness to the center of your chest,
Your heart area.
Here you are,
Between earth and sky.
Grounded below.
Connect as above.
Let your attention rest here for a moment,
In the center of yourself.
Feel your breathing moving gently through this space.
And from this place,
Ask yourself.
What do I need today?
And just notice what comes up for you.
Perhaps it's a word.
Feeling.
Or a simple intention.
Or perhaps nothing shows up just yet.
There's no need to find an answer.
Just offer yourself a moment to listen.
That's enough.
Take a deep breath in and out at your own pace.
Feel the earth beneath you and the spaciousness above you.
And notice yourself.
In the center of it all.
Remember that you can return to this connection whenever you need a moment to pause and to connect.
Now begin to notice the room around you.
Feel your hands and your feet.
Feel the contact beneath your body.
And maybe you want to gently move your fingers and your toes,
Or just stretch yourself a little bit.
And whenever you're ready.
Come back to the room.
And open your eyes.
Take your time.
Allow this sense of connection to come with you as you move through the rest of your day.
Thank you for meditating with me today.
My name is Vy.
And I hope to meditate with you again soon.
Have a beautiful rest of your day.
