Hello,
This is Petrina.
Thank you for being here with me and welcome to this meditation session.
This one is designed to help you cope during challenging times.
Times can be challenging.
We live in a world that is chaotic and it can be difficult to find peace and ease so I designed this meditation.
I've infused it with self-love,
With acceptance,
Inner peace and I've included deep breathing and body scan and affirmations to help you find ease and comfort within your own beautiful body.
So when you feel ready,
Find a quiet and comfortable place to sit or lie down and then let your body settle.
Close your eyes gently or bring them to a soft gaze,
Whatever feels safest in your body and allow yourself to let go of the outside world for a little bit.
Take a deep breath in through your nose,
Exhale out of your wide open mouth.
Take a breath in through your nose,
Fill up,
Feel the air come up through your rib cage to the top of your chest and then exhale,
Empty chest,
Rib cage.
Take a few breaths like that on your own in through your nose,
Fill up,
Belly,
Rib cage,
Chest,
Empty chest,
Rib cage,
Belly.
Feeling the expansion,
Feeling your lungs fill up,
Feeling your belly expand and as you slowly exhale,
You're releasing tension from your body.
Tension that you may be holding on to that is no longer serving you.
Keep inhaling and exhaling at your own pace,
Letting go of any stress or any worry,
Feeling each breath bringing you deeper into relaxation,
Grounding you into this moment,
Connecting you to you.
One more deep breath in,
Fill up,
Belly,
Rib cage,
Chest,
Let the air radiate through your heart space and seal your lips and let the air come back out of your nose.
Let the air come back out of your nose,
Exhale everything out.
Now bring your awareness to the top of your head,
Feel a gentle wave of relaxation from the crown of the head and then let it slowly spread down to your forehead,
Again releasing any tension around your eyes,
Your jaws,
Your face.
Allow your face to soften,
Your shoulders,
Allow them to relax,
Let them sink away from your ears,
Soften and then move all of your awareness down your arms,
Feeling them grow heavy,
Finding ease.
Let the relaxation flow down through your elbows,
Your forearms and into each hand,
Feeling a gentle warmth with each and every breath,
Flowing through your beautiful body,
Flowing through your entire being.
And then bring your attention to your chest,
Your heart space,
Your heart center and with each breath feel a gentle opening,
Soften,
Find anywhere that you may be holding,
Gripping,
Find tightness,
Breathe into it and then release it.
Remind it to your nervous system that you are safe,
That you are held,
You are loved,
You are protected.
Allow yourself to feel completely supported in this moment.
Then move down to your belly and let it soften,
Again releasing any tension,
Any tightness that you may be holding.
Feeling peace,
Feeling ease,
Feeling comfort,
Filling you up in this space,
In this moment.
Then gently move down through your thighs,
Your knees,
Your calves,
Your feet,
Feel your toes spread wide on your feet.
And with each breath feel your body relax deeper and deeper,
Grounding you,
Connecting you to the surface that is protecting you in this moment.
As your body rests in this deep state of relaxation,
Let's take a moment and invite some words of love and acceptance into your being.
Silently repeat these affirmations to yourself or say them out loud.
Find what feels good for you,
Listen to you,
Trust your body,
Trust your mind,
Trust your heart.
I am worthy of love even in difficult times.
I accept myself just as I am,
With compassion,
With love,
And with kindness.
I trust that I have the strength to overcome any challenge that comes my way.
I am enough just as I am in every single moment.
I allow myself to feel peace,
To feel love,
To feel connected,
To feel safe amidst every single moment of uncertainty.
I am resilient.
I am strong.
I am empowered.
And I will find my way through any challenge that comes my way today.
Let these affirmations settle deep into your subconscious,
Creating space for more love,
For more acceptance,
For more peace,
For more ease,
For more calm in your beautiful body.
Now visualize a warm,
Comforting light glowing in your heart space.
And as this light expands,
It fills you with love and with peace.
Feel it spread,
Wrapping you with a gentle embrace of love with kindness and comfort.
And let this light remind you of your inner strength,
Of your love towards yourself,
Of your love towards others.
And remind yourself that this light and this love is always available and accessible to you,
And allow it to help you feel safe in this moment and the moments to follow.
When you feel ready,
Gently bring yourself back into this space.
Bring your awareness back to your breath,
Feeling the gentle rise and fall of your chest.
Take a moment to thank yourself for spending this time tending to yourself,
Caring for yourself,
And choosing and making an intentional decision to show yourself love and kindness,
And to remind yourself that you are safe and that you are loved.
Take another final deep breath in with me here,
In through your nose,
Hold at the top,
And then gently exhale everything out.
Open your eyes and take this feeling of peace and comfort and ease with you through the rest of your day,
If you're going off to sleep.
Sweet dreams.
Take this meditation often or something similar.
And until we meet again,
From my heart to yours,
With so much love,
Namaste.
