Good morning and welcome to this meditation designed to ease feelings of overwhelm and help you create spaciousness for a grounded and centered day.
You can begin by finding a comfortable place where your spine feels tall and your body is at ease.
You can rest your hands on your lap or knees,
Palms facing down if you'd like to feel more grounded,
Or palms up if you wish to invite openness.
Close your eyes or lower your gaze,
Allowing yourself to arrive fully in this moment.
Take a deep breath in through your nose and exhale through your mouth,
Letting go of any tightness or tension.
Begin to breathe deeply,
Inhaling for the count of 4,
1,
2,
3,
4,
Pausing briefly,
And exhaling for a count of 6,
1,
2,
3,
4,
5,
6.
Let's do this together.
Inhale,
2,
3,
4,
And exhale,
2,
3,
4,
5,
6.
With each exhale,
Feel yourself releasing any mental clutter.
Now,
I invite you to visualize a calm,
Open field.
Imagine that you are standing in this field and you are surrounded by endless space.
There are no walls,
No barriers,
Only openness and ease.
Now,
As you breathe in,
Feel the fresh morning air filling your lungs.
As you breathe out,
Let go of any sense of pressure or urgency.
In this space of openness,
Silently or aloud,
Repeat these affirmations.
1.
My mind is clear and my heart is open 2.
My mind is clear and my heart is open 3.
I create space for ease and clarity 4.
I release what I do not need today Good.
Take a few moments to sit with these affirmations.
Breathing naturally and feeling into the spaciousness within you.
As we near the end of this meditation,
Take a deep breath in.
And as you exhale,
Gently bring yourself back to the present.
Know that you can return to this open field in your mind whenever you feel overwhelmed.
When you're ready,
Open your eyes and step into your day with clarity and with ease.
