Welcome.
In this meditation,
You will calm and reset your nervous system,
Allowing your mind and body to feel safe,
Grounded,
And at ease.
Whether you've been feeling overwhelmed,
Stressed,
Or simply in need of a pause,
These next few minutes will help bring you back to balance.
Let's begin.
Start by taking a deep breath in through your nose for a count of four.
Hold for four.
And exhale gently through your mouth for a count of six.
Let's do that again.
Inhale deeply for four,
Two,
Three,
Four.
Hold for four,
Two,
Three,
Four.
And exhale for six,
Two,
Three,
Four,
Five,
Six.
Feel your breath slow down,
Your shoulders soften,
And your mind begin to calm.
Let's do one more round.
And inhale for four,
Two,
Three,
Four.
Hold for four,
Two,
Three,
Four.
And exhale for six,
Two,
Three,
Four,
Five,
Six.
Now allow your breath to settle into a natural rhythm.
Bring your attention to the top of your head.
Imagine softening in the top of your head and a gentle wave of relaxation.
Start there and flow down through your forehead,
Your eyes,
Your cheeks,
And your jaw.
Let this wave of relaxation flow down and release any tension you've been holding there.
Now feel this wave of relaxation flow down your neck and shoulders.
Soften and release any tightness.
Allow your chest and belly to open up with each breath as this calm energy flows through you.
Let this wave of relaxation move down your arms,
Through your hands and fingers.
Now to your hips,
Your legs,
And all the way to your toes.
Your entire body is now bathed in calm,
Peaceful energy.
Repeat these words silently or out loud,
Letting the energy sink in.
I am safe.
I am calm.
I trust my body to bring me back to balance.
Feel the truth of these words in your body as you continue to breathe.
If your mind wanders,
That's okay.
Just come back to the words and your breath.
Take one more deep breath and let the oxygen nourish you.
As you exhale,
Feel yourself fully present in this moment.
Grounded and at peace.
When you're ready,
Gently wiggle your fingers and toes and slowly open your eyes.
Thank yourself for showing up today to honor and nurture your well-being.
