Hi there.
This meditation is designed to bring some calm to your mind.
To soften your body and to bring some peace to your heart during times of uncertainty.
Maybe you are suffering from an illness or you're about to undergo a surgery.
Or maybe you are just healing.
So whether you're preparing for a procedure,
You're recovering,
Maybe you're supporting someone you love or simply moving through fear and overwhelm.
This is a space for you to pause,
To breathe and to reconnect to a sense of safety within yourself.
We're going to move through gentle breath work.
And allow your nervous system to settle,
To give your thoughts a moment to quiet.
And give it the healing it deserves.
We don't need to carry everything all at once,
And for the next few moments,
I want you to just simply breathe,
Simply rest,
And just simply allow yourself to be held in whatever space you're in.
So take a nice long.
So inhale in through the nose.
Hold it gently at the top.
And exhale slowly through your mouth.
When you're ready,
Close your eyes.
You can be anywhere in this meditation,
Sitting,
Laying down.
Perhaps if you are.
Somewhere maybe before a surgery or maybe you're not feeling well you're in your bed just be as comfortable as you can or maybe you just are in your car because You're not feeling great in the moment.
Just let yourself be supported.
Take an inhale in fully through the nose,
Filling your belly up.
Hold it at the top.
And then again,
Through the mouth,
Really slowly release the breath.
Let your shoulders fall.
As you breathe in,
Breathe in calm and breathe out fear.
Breathe in a sense of peace.
And release worry with that exhale.
One more.
Long,
Slow,
Steady breath in,
Allowing your body to receive the message that this moment you are safe.
And then a beautiful exhale out the mouth.
Now bring one hand to your heart and one hand to your stomach if that feels good to you.
Otherwise,
Place your hands where they feel comfortable.
And then notice the rise and fall beneath your palms.
The rise and fall of your chest and belly.
And feel the quiet rhythm of your body continuing for you.
Even now.
With whatever is happening in your life or around you.
Your breath has carried you through every moment.
And it will carry you through this one too.
So we're going to begin to slow your breathing.
To expel all of the air out of your nose.
And inhale for one,
Two,
3.
.
.
4.
.
.
Gentle pause at the top exhale 7,
6,
5,
4,
3,
2,
1 inhale 2,
3,
4,
Little pause exhale 7 6 5 4 3 2 1 Continue that on your own just for a moment here,
Breathing in for four,
With a little pause at the top.
And then exhaling out for seven.
And as you do,
Inhale that peace.
Hold on to that trust.
And exhale out tension.
With every breath,
Allow your body to soften.
Allow your shoulders to release even more.
If you notice anything clenching like your jaw,
Release it.
And allow your mind to loosen its grip on the need to control every outcome.
Just counting your breaths in for four.
A little pause and out for seven.
You do not need to carry the weight of tomorrow right now.
Right now there is only this breath,
This moment.
This opportunity to give your body what it needs most and that is calm.
So imagine a warm light surrounding you completely.
This healing presence wrapping around your body like a blanket of peace.
It's soft and gentle.
And with every inhale this light moves deeper into you.
Let it move into your mind to quiet the fear.
Let it move into your chest to soften any anxiety.
Into every cell of your body,
Reminding you that you are held.
Supported.
That you are cared for.
Your body is not working against you.
Your body is working for you.
Your mind is working with you and even now your heart continues to beat your lungs continue to breathe Your body continues to fight,
Restore,
Repair,
And protect.
Take another slow breath in.
And an even slower exhale out.
And now,
Silently repeat.
I am safe.
I am supported.
I trust my body.
My mind is strong.
I believe in the healing unfolding within me.
Allow yourself to feel the truth of those words.
You do not have to do this alone.
You are allowed to lean into support.
You are allowed to rest and you are allowed to let go even for a moment.
Fear does not get to define this moment.
This moment belongs to your breath,
To your strength,
To your healing.
Now return to your breath once more.
Inhale slowly for 1 2 3 4 hold and exhale 7,
6,
5,
4,
3,
2,
1 feel your body become heavier and calmer are grounded.
You do not need to know every step ahead.
You only need to take this moment one breath at a time.
And with every breath,
There is wisdom and strength and healing within you because you are held and carried and moving toward healing and love.
So take a final breath in long and deep.
And let it go slowly and then rest here for a moment as long as you need in the quiet feeling supported.
And you can come back to that breath in for four,
Holding for a beat,
And out for seven whenever you need a pause.
Or to connect with yourself.
Take one more inhale in.
Exhale that out.
You can lay here or you can slowly bring yourself back with some gentle movement.
And in your own time.
You can open your eyes.
Move forward with all of this calm as you go into your day.
With whatever comes next.
Thank you so much for meditating with me.
Have a calm and healing rest of your day.
