Taking time to be present and still is sometimes all we need to feel at peace.
This meditation is intended to be a simple way to get grounded and centered so you can cultivate a feeling of inner peace that you carry with you into the world.
Whether you are just starting your day or you're here to find a reprieve from the noise of life,
Welcome,
You're in the right place.
Thank you for being here,
My name is Adriana and I will be your meditation guide.
Begin by finding a comfortable position,
Preferably seated in an upright position with your feet on the floor.
Take a moment to get comfortable.
Once you feel settled in your space,
I'd like you to take a long,
Slow,
Deep breath in through your nose.
Feel this breath all the way down into your belly,
Hold it at the top for a moment,
Then release your breath slowly through your mouth like you're blowing a kiss.
Take another long,
Slow,
Deep breath in through your nose and make your exhale twice as long as your inhale.
Feel yourself relax deeper with each breath.
Gently hold the intention to slow down your body and your mind as you continue to repeat these breaths for just a few moments.
Returning your breath to a normal rhythm,
Remind yourself you have nowhere else to be and nothing else to do but to be here,
Now.
As your body grows heavy,
Feel yourself sinking in deeper,
As if you're melting.
Relax your shoulders,
Your neck,
Unclench your jaw,
Allow your eyelids to feel heavy and simply soften into your space.
Now become aware of your body on the surface where you are seated.
Feel your sit bones settling in.
Feel the weight of your legs,
Your torso.
With each breath,
Each rise and fall of your chest,
Feel yourself relax even deeper.
With your body and mind at ease,
Take a moment to visualize a beautiful red ribbon of light emanating from your tailbone and traveling down your legs through the soles of your feet.
This glowing red ribbon of light stems from your root chakra and will help ground you to the earth's energy.
Like roots of a tree,
Imagine this beautiful illuminated red ribbon can penetrate the earth beneath you.
This glowing ribbon roots all the way to the core of the earth,
As if it's plugging into the earth's energy.
As the ribbon reaches the earth's core,
Imagine the light grows even brighter and slowly changes from red to a brilliant white.
Charged with the loving energy of mother earth,
This brilliant white light travels back up the ribbon and fills your entire body from the soles of your feet through your root chakra all the way up to your crown.
This light offers a sense of peace and safety.
As the light illuminates your entire being,
Feel its warmth comfort you.
It heals you from within.
It eases any heaviness you may be feeling.
You are lighter.
You are at peace,
Floating,
Yet grounded and safe.
Feel as if you are immersed in a sense of love and calm.
Stay with these sensations for a few moments.
Bathed in peace,
With a sense of grounded security and a connection to the earth,
Place your hand on your heart's center.
Feeling the gentle beat of your heart,
Take a moment to set an intention for your day ahead.
If you find yourself stuck,
That's okay.
Simply set the intention to allow the sense of peace and grounded security to stay with you as you move through your day.
Feeling grounded and safe with your intention set and your mind calm,
Let's take a moment to release what may not be serving you.
With each in-breath,
Picture that beautiful bright white light filling you.
It cleanses you as it fills your entire body.
On each exhale,
It carries with it any heaviness you may be holding onto.
You become lighter and lighter with each breath.
Breathe with this image for a few moments,
Gently releasing anything that is no longer serving your highest good.
Now,
With a gentle awareness of your heart's center,
I'd like you to shift your focus to love and gratitude.
Allow images,
Impressions and feelings of gratitude to wash over you.
There is no need to overthink or to be specific.
Simply do your best to feel the feelings of joy and love.
Reflect on anything that helps to fill your heart.
Allow yourself to feel a sense of buoyancy as if these feelings,
Thoughts or impressions have the power to lift you up,
To free you.
Take a long,
Slow,
Deep cleansing breath now.
Release it.
Take another long,
Slow,
Deep cleansing breath and release it.
Begin to become aware of your physical body.
Wiggle your fingers,
Your toes.
Become aware of the space that has held you during this meditation.
Take your time.
There is no rush.
Hold the feelings of safety,
Gratitude and peace in your heart.
And without thinking,
Just smile.
The simple act of smiling has the power to raise your vibration.
When you smile,
Your brain releases neurotransmitters that are associated with well-being.
So keep smiling,
Even if it feels silly.
When you feel ready,
You may open your eyes.
You are welcome to stay in this place of peace and bliss for as long as you'd like.
Either way,
I wish you peace and joy.
Thank you for spending time with me today.
Namaste.
