This is Sabrina Mabel with Sacred Soul Melody.
You are in a sacred,
Safe space where you can release,
Relax,
And surrender.
This is a mindfulness meditation,
Bringing your awareness to the present moment.
Make sure you are in a safe space where you can relax and surrender.
You can sit upright with your legs crossed or lie down with your knees propped up.
However,
If you fall asleep,
It's perfect just the way it is.
You are perfect just the way you are.
There's no right or wrong.
You're in the perfect place at the perfect time.
And there's nothing for you to do but surrender.
Bring your attention to right now,
To your breath.
Just notice.
Is it soft and slow?
Is it fast and short?
Is it shallow or deep?
Just notice without judgment.
Notice with wonder and curiosity.
Be the sole witness as you observe yourself with wonderment and curiosity.
Bring your attention to your body.
Notice any bodily sensations,
Any tensions,
Tingling,
Pain,
Discomfort,
And just notice it.
And if at any moment you need to move or stretch or bring comfort to an area that is bringing you a lot of pain,
Just do whatever you need to do.
There's no right or wrong.
And if at any point any of the sensations are overwhelming,
You can stop or bring your hands to that place to bring warmth and comfort.
Bring your attention now to any emotions surfacing.
Overwhelm,
Anxiety,
Fear,
Just notice.
These are often sensations of mixed emotions and there's nothing right or wrong.
Just notice and be the sole witness.
You can say something like,
I am experiencing overwhelm.
I am having this emotion.
And just keep noticing.
Is anger or frustration surfacing?
Is sadness or grief appearing?
Or is it resignation,
Aloofness?
No emotion at all.
Just notice.
There's nothing right or wrong.
The emotions you are having or the lack of emotion is perfect just the way it is.
It's just the way your body communicates with you.
It's simply a message.
Just notice it.
You can acknowledge it.
I am having feelings of fear.
I am having feelings of excitement.
Just notice.
Now bring your attention to your thoughts.
Are they moving quickly?
Are they loud or soft?
Perhaps you can't tell the difference between a thought and yourself or a thought and my voice.
Perhaps you keep bringing your attention to the thoughts racing in your mind.
And there's nothing right or wrong about that.
It's just perfect the way it is.
Just bring attention and notice the thoughts.
Watch them floating by.
Notice with wonderment and curiosity.
You could even say something like,
Oh,
I'm having that thought.
Isn't that a curious thought?
Interesting that thought is surfacing again.
Just notice.
There's no right or wrong.
And if at any point you find yourself lost in your thoughts,
Just bring your attention back to my voice and follow along.
There's nothing right or wrong.
You are perfect just the way you are.
And you are in the right place at the right time.
Now just take a moment and be present and still.
And just notice.
What shows up the loudest?
Is it a sensation in your body?
An emotion or feeling?
A thought or image in your mind?
Just notice.
Notice with curiosity and wonderment.
You could say something like,
That's interesting.
Or that's loud.
I can see that.
Just notice and be the sole witness.
There's no right or wrong.
Just be present to the here and now.
To every breath,
Every heartbeat.
To the blood pulsing in your veins.
Just notice.
You are exactly where you need to be.
The right place at the right time.
You are whole and complete.
And there is nothing right or wrong.
When you are ready,
Bring your attention back to my voice.
To where you are sitting or lying down.
Gently,
Ever so gently move your fingers and your toes.
You can slowly begin to relax.
And stretch.
Bring your awareness back to the room where you are.
Ever so gently stretching.
Perhaps moving your hands and your feet now.
And gently opening your eyes.
And take a moment and thank yourself for being present and taking time for you.
This is Sabrina Mabel.
And I welcome you to embrace soulful tranquility now and onwards.
