Welcome to your meditation.
Get comfortable seated in a chair,
On a meditation cushion or lie down in Shavasana,
Relaxation pose,
Flat on the floor.
If you're lying down,
You might want to support the back of your head and neck with a folded blanket or a firm pillow.
You might even want to roll a blanket or yoga mat to support the back of your knees.
Do take the time to get really comfortable.
Allow yourself to settle,
To make any little adjustments to get even more comfortable.
Allow yourself to be still.
You can close down your eyes or keep them slightly opened as you relax your gaze,
Whatever is more comfortable for you.
Now bring awareness to your breath.
Notice one hand to your heart and one hand to your belly,
Just below the belly button.
Simply notice the quality of your breath.
Without forcing it to change,
Simply notice it.
Where do you feel the breath?
Now bring your awareness to the hand that is on your belly.
Fill up your belly and feel the hand rise with your inhale breath.
Now feel the breath travel to your heart center and let your heart rise.
Then on your exhale release any stress or tension.
Let that tension wash away.
Again,
Breathe in and feel that natural wave of your breath.
Exhale and release all of your stress.
One more time.
Inhale a wave of peace.
Exhale and release any tension or stress.
This time with your breath,
Take your fullest,
Slowest breath in and feel every cell of your body expand with a peaceful feeling.
And as you exhale,
Release all of your fears.
Inhale peace.
Release all of your concerns.
Inhale peace.
Release all of your worries.
Let them go with your breath.
Let go.
Let go.
Let go.
Relax your hands to your sides or in your lap and continue breathing comfortably,
Naturally.
Without any effort,
Just let your breath breathe you.
Now bring awareness to your body.
Without any judgment,
Be gentle with yourself as you relax your body more deeply.
Sitting at the crown of your head,
Bring awareness to your mind.
Imagine that your mind is a big blue sky.
Imagine that your thoughts are fluffy white clouds.
Let your thoughts float in like clouds and then let them float out.
Now starting to relax every muscle in your face.
Release the jaw.
Let your shoulders soften away from your ears.
Let your arms and your hands and your fingers relax.
Let your belly soften.
Let your hips release.
Your thighs,
Your knees,
Your calves,
Your ankles and your toes.
Every part of your body is relaxing,
Releasing,
Letting go.
Your body is relaxed,
Yet your heart is feeling light as if it's rising up to the sky and expanding with each breath.
Imagine that you are in a place where you feel safe.
This could be a place in nature,
Like in the Rocky Mountains under golden aspen trees,
Or in a canoe on a beautiful still lake,
Or in the sand on a beautiful beach.
Maybe it's in your bed or in a church or on a cloud.
This could be a real place or imagined.
What does your safe place feel like?
Can you hear birds chirping in the distance?
Can you feel the breeze in your hair?
Can you feel the comforting warmth from the sun on your skin?
Can you hear the ocean waves or smell the ocean breeze?
Can you see the golden leaves dancing in the trees?
Can you feel the coziness of your blankets?
Wherever your safe place is,
Imagine that you are there.
Know that you are safe here.
Know that you are safe in this moment.
There is a divine expression of your infinite self within you,
Your highest self,
Your true self,
Your creative self,
Your soul.
This time of awareness and mindful stillness in your safe place will allow you the space to connect to the place within you,
The place that is always there,
Your true self.
Know that your highest self is wanting to transform every cell of your being.
There is nothing that is less whole or less than perfect than your soul.
You are whole.
You are perfect just as you are.
You are enough.
It is safe to be you in this moment.
Feel held in this safe place.
Feel held by the earth.
Feel supported here in this moment.
Repeat these affirmations in your mind and heart.
I am safe.
I am healthy.
I am whole.
I am perfect.
I trust in this moment.
I trust that life is unfolding in the right timing for me.
I am connected to my higher self.
It is safe to be me.
Take a deep inhale and a slow,
Soothing exhale.
Letting those affirmations soak in as you settle into your safe place.
Take the next few quiet moments to allow your breath to naturally breathe your body and to feel supported and held here.
If you haven't already,
You may choose to close down your eyes if you feel comfortable.
Otherwise,
Just relax your gaze.
Allow your thoughts to float away and allow your body to relax in your real or imagined safe place.
Allow your spirit to relax and fly free here.
You are safe in this moment.
If you're feeling a little distracted or unable to settle,
Repeat the affirmation on your inhale breath,
I am,
On your exhale breath,
Safe.
I am safe.
I am safe.
Enjoy the next few moments of letting your breath breathe your body where you have nothing else to do here now,
But to relax.
And I will let you know in a few minutes when it's time to come back.
And now release your 不要 � Surprise.
You You You You You You Bring awareness back to your body Take a nice slow inhale And a nice slow exhale Gently Wiggling your fingers and your toes Slowly come back from the vision of your place of safety and start to bring your attention Back to your breath Simply notice the quality of your breath now as you feel the earth or the chair under you supporting you You Still keeping your eyes closed or very relaxed Imagine a light at your heart center Let this light shine brightly from your heart and then imagine that light shining down your arms Out your hands through your fingertips Out the top of your head down your torso through your legs and out your toes Let this inner light fill up the room around you Let your inner light fill up and surround your home Let your inner light fill up and surround your neighborhood Your town The world Know that you have the ability to connect to this inner light Your higher self at any time Because it's always there.
It's always within you It is you It is you The true you You are enough You are healthy You are whole You are perfect It is safe to be you in this moment Breathe in peace on your deepest inhale breath Exhale light and love I hope that you can carry this feeling of safety Trust and connection to your inner light Your highest self With you throughout the rest of your day Namaste
