Welcome.
This is your time to pause,
To breathe,
To gently let go.
This is a moment to rest,
To settle and to come back home to yourself.
Today we'll embrace a heart of peace,
Allowing the mind to quieten and the body to fully unwind.
Take a moment now to make yourself as comfortable as possible and when you are ready,
Soften your gaze or gently close your eyes.
Let's begin the meditation.
Let your shoulders drop,
Release your jaw,
Soften the muscles of your face.
And take a slow deep breath in and a long breath out.
Let your whole body know that it is safe to soften.
I invite you to take three releasing deep breaths.
A deep breath in through the nose,
Filling the lungs with air.
Hold for a moment and then breathing out through your mouth with a noticeable sigh.
Now doing two more in your own time and own pace.
Now coming back to your natural breath,
Breathing in,
Breathing out.
Begin to notice the full length of each breath,
The cool air entering the nostrils and the warm air leaving your body.
Let your thoughts drift into the background.
Each time the mind wanders,
Gently guide your attention back to the breath.
Breathing in,
Breathing out,
Soft and steady.
With your next few breaths,
Imagine your breath as a gentle ocean wave.
Breathing in as the wave goes out to sea and breathing out as the wave comes into shore.
Let the rhythm soothe you,
Calm you and anchor you.
Breathing in the wave,
Breathing out the wave.
Now bring your awareness into your heart space,
The centre of your chest.
Breathe into this space as though your breath could gently massage your heart from within.
Notice whatever you feel there,
Calmness,
Warmth or even tension.
There is no judgment.
Your heart is more than an organ,
It is the centre of compassion,
Love,
Intuition and truth.
Imagine your heart glowing softly,
Sending warmth through your chest and radiating gentle energy through your entire body.
With each inhale,
Breathe in peace.
And with every exhale,
Release any tightness or emotional weight you are ready to let go of.
Breathe in peace,
Breathe out and release.
Let your breath move through your heart like a soft light.
Breathing in peace,
Breathing out and releasing.
Now invite positive emotions to flow into your heart.
Love,
Gratitude,
Courage,
Kindness and acceptance.
Imagine these qualities filling your heart and gently flowing through every cell of your body.
If resistance or discomfort arises,
Hold it with kindness,
The way you would comfort someone you love.
Breathing in,
Breathing out,
Letting compassion guide each breath.
Repeat these mantras to yourself,
Letting the words settle into your heart.
Peace fills my heart and mind.
My heart is calm and at peace.
My heart is full of gratitude.
I am at peace with where I am.
I appreciate this moment.
Let those words wash through you,
Softening,
Opening and settling.
We will now begin to awaken the body.
Feel the support beneath you,
Your feet on the ground,
The air on your skin.
Take a slow,
Deep breath in and a long breath out.
Allow a gentle feeling of well-being to settle through your body.
And when you are ready,
Bring small movements into your fingers and toes.
Roll your shoulders softly,
Slowly opening your eyes.
Take a moment to notice how you feel,
Perhaps calmer,
More centered and more at peace.
May your heart remain peaceful and steady throughout the day ahead.
