Hello,
And welcome to this guided meditation.
I am so glad you're here.
Before we begin,
Find a comfortable position,
Sitting or lying down.
Let your body rest in a way that feels safe and supportive for you.
If it feels good,
You can gently close your eyes or simply soften your gaze.
There is no right way to do this,
Just your way.
Take a slow,
Gentle breath in through your nose and an even slower breath out through your mouth.
Again,
Breathe in,
Feeling your belly rise,
And breathe out,
Letting your shoulders soften.
With each breath,
Notice your body settling,
Like a warm blanket being placed gently over you.
Notice the places where your body is supported,
The chair beneath you,
The floor under your feet,
Or the bed or mat beneath your back.
These supports are holding you up,
And you don't have to hold yourself together right now.
You can let go just a little,
Knowing you are safe in this moment.
Let's scan your body together with kindness and no judgment,
Starting at your head.
Soften your forehead,
Unclench your jaw,
Relax your shoulders.
If you notice tension,
You don't have to force it away.
Just imagine placing it down beside you for now,
Like setting down a heavy bag you have been carrying.
Let's use the breath to send a gentle message to your body.
You are safe,
You can rest.
Breathe in for a slow count of four,
One,
Two,
Hold gently for a moment,
And breathe out for a count of six,
One,
Two,
Three,
Four,
Five,
Six.
Repeat this two more times,
In for four,
Hold,
Out for six.
With each exhale,
Imagine releasing a little more of the worry,
Letting it drift away like clouds moving across the sky.
Imagine you are in a place that feels safe and comforting.
It might be somewhere you've been before,
Or somewhere your heart is creating just for you.
Maybe you're sitting under the shade of a tree,
Or wrapped in a cozy blanket by a warm fire.
Maybe you're by the ocean,
Listening to the rhythms of the waves.
Feel the safety of this place.
Notice the colors,
The sounds,
The gentle air on your skin.
Here you are protected.
You can breathe freely.
If it feels right,
Silently repeat after me.
In this moment,
I am safe.
My body knows how to relax.
I am allowed to rest.
I release what I do not need right now.
I am enough,
Exactly as I am.
Take one last slow,
Deep breath in,
And a soft,
Gentle breath out.
Begin to notice the room around you again,
The sounds,
The light,
The feeling of the surface beneath you.
You can gently open your eyes when you're ready.
Bring in this calm with you into the rest of your day.
Remember,
Peace is always inside of you,
Waiting for you to return.
Thank you for taking this time for yourself today,
With love and gratitude.
