Hello.
Let's take a moment to allow your body to relax.
Find a comfortable seat in a quiet space.
Take a nice long,
Slow inhale in.
And on the exhale,
Gently close your eyes.
Let's take another breath in,
Filling your lungs completely.
And then slowly exhaling that out.
Releasing all the air and tension from your body.
Let's repeat that a couple more times,
Breathing in deeply.
And then releasing the air even slower than the last.
Breathing in deeply again,
Just feeling your lungs expand,
Your belly rise.
And then gently let that go,
Nice and slow.
Really coming into your body.
Relaxing into this moment.
With your eyes closed,
Imagine the gentle light of the morning sun caressing your face.
Feel its warmth.
And visualize yourself sitting in a serene place.
A sanctuary created just for you.
This is your space.
Untouched by the world's hustle.
Here,
You are free to just be.
As you settle into this space,
Focus on the rhythm of your breathing.
Notice the air as it enters your nostrils.
Cool.
Refreshing.
And observe it warming as it travels deeper.
Let each inhale bring calmness.
And each exhale release any lingering stress or thoughts.
All of the to-do's.
Release that.
Release all of the things that do not serve you with each exhale.
In the quiet of your sanctuary,
Just notice the subtle sounds around you.
The distant chirp of a bird.
The soft rustle of leaves.
The beat of your own heart.
Perhaps the room is settling and you hear some creaks.
These sounds are not intrusions but gentle reminders that life is inviting you to participate at this moment.
Peacefully and with awareness.
Being fully in this space in this moment.
Feeling that in your body.
As you breathe in deeply,
Continue to imagine that with every inhale you are drawing in peace and clarity.
And with every exhale you are releasing confusion,
Tension,
Worry.
Allow this exchange to be gentle and neutral.
There's nothing to force.
There's nothing to rush.
Simply allow yourself to be present with each breath.
Now place one hand on your heart.
Feeling its steady rhythm.
A testament to the life flowing within you.
Connecting here to your heartbeat.
Feeling the warmth of your hand on your chest.
And now ask yourself,
What messages your heart has for you today?
Listen deeply with kindness and openness.
What dreams or desires whisper to you in these quiet moments?
Allow these insights to float up without judgment.
Just embrace them like little gifts coming to you.
Take a nice long slow inhale in.
And exhale out a silent thank you.
A thank you for all of the wisdom that came through in this meditation.
A thank you for the heartbeat that you have,
Strong and beautiful.
A thank you for each breath you get to take.
And a thank you for this day.
And all that is to come.
Now take a nice long slow inhale in through the nose again.
Open mouth,
Just let it fall out.
Noticing the stillness and the peace within your body,
This presence.
Say goodbye to the sanctuary that you are in.
Knowing you can go back to it anytime.
Holding on to this presence,
This awareness of all around you.
Take one more inhale in.
Let it go.
And when you're ready,
Open your eyes.
And have a wonderful day.
