Welcome and thank you for being here.
My name is Christine and I'll be guiding you through this meditation.
This meditation is a part of a short series designed to support your well-being,
Balance the nervous system and help release stress and tension through conscious breathing and embodied awareness.
There is nothing you need to achieve,
Simply allow yourself to arrive.
Let's begin.
Find a position that feels grounded and supportive.
Maybe lying down or finding a comfortable seated position.
Choose what allows your body to relax today.
Maybe cover your body with a blanket,
Cushion under your knees,
Maybe an eye pillow.
Just do what you need to feel really comfortable.
Close your eyes,
Feel the weight of your body.
Start noticing gravity gently drawing you downward.
Right leg,
Left leg,
Left arm,
Whole body.
Bring awareness to your breath.
Feel how each exhale naturally grounds the body.
Maybe take a couple of deep breaths to expand the body and to feel the weight on each exhale.
Just keep noticing the natural rhythm of your breath and with every exhale allow yourself to sink a little deeper,
Releasing effort,
Releasing tension.
Imagine the earth beneath you,
Solid,
Steady,
Supportive,
Like a warm hug,
Like being held in the arms of a loved one.
Feel the earth holding you without judgment.
Nobody wants anything from you.
You don't need to give anything to anyone right now.
This is your own special time to recharge,
To vitalize and to rest grounded,
Supported by the earth beneath you.
Imagine the ancient earth beneath you,
Solid,
Timeless and unwavering.
Feel the immense weight of mountains,
The stability of stones,
The heaviness in your bones and the nurturing and quiet patience of the soil.
The earth has held life for millennia,
Supporting everything above it,
Steady and dependable.
Allow yourself to sink into this strength and permanence.
With each exhale feel the body merging with the earth's grounding energy,
Drawing stability,
Safety and calm from its deep enduring presence.
You are held,
You are supported,
You are safe.
Bring attention to the areas of the body that carry tension,
Perhaps the jaw,
Shoulders,
Belly,
Diaphragm or hips.
Scan the body,
Notice the sensations,
Places that feel open and free and parts of the body with tension.
And slowly allow all these areas to soften.
You don't need to force anything,
Simply allow.
Sense the heaviness of the body in a nourishing way,
A grounded heaviness,
A feeling of safety.
As you do this the nervous system receives the message,
I am supported,
I am safe.
I am supported,
I am safe.
Let this be your mantra for the breaths to follow.
Inhale,
I am supported.
Exhale,
I am safe.
Keep repeating this mantra internally with the rhythm of your breath a few more rounds.
You can now choose to hold on to your mantra or let it go.
Just allow the breath to deepen naturally like slow waves moving through the body.
Inhale,
Receive support.
Exhale,
Release.
Rest here in stillness for a while,
Grounded and present.
Begin to slowly return awareness to the body and breath.
Feel the contact points of the body,
The whole body.
The back of your head,
Shoulders,
Heels,
Maybe parts of your legs,
Arms,
All the parts of your body touching the ground beneath you.
Now take a deep breath in and exhale fully.
Stay connected to this grounded feeling as you move back into your day.
Thank you for taking this time for yourself.
May this practice support you in both everyday moments and in more challenging times.
You're always welcome to return to the breath,
The body and this sense of presence.
Thank you for practicing with me.
I wish you renewal and serenity.
