Hello and welcome to this meditation.
Sit or lie down,
Make yourself comfortable and when you find that position that feels comfortable for you close your eyes and take a deep breath.
Inhaling deeply through the nose and exhaling through the mouth a few times if that feels right.
Exhaling any stress,
Any tension,
Any worries.
Just let it all out.
You can even let a sigh out,
Allowing the body to breathe deeply and slowly.
Making each breath a bit deeper and a bit longer.
Expanding the chest,
Expanding the belly with each inhalation.
Making space for fresh air,
For fresh energy.
Relaxing the muscles around the abdominal area and letting it all out with each exhalation.
As you start to breathe more deeply and more slowly,
You might notice the body relaxing a bit more and more.
The muscles around the face softening.
The corners of the mouth softening,
Maybe drawing a gentle smile.
The shoulders dropping,
Letting go of any weight.
The back relaxed,
Supporting you in a nice relaxed way.
The abdomen expanding and coming back to neutral with each breath.
The legs relaxed,
Grounding you into the floor,
Allowing the body to relax a bit more with each breath.
And now bring to your awareness an image of yourself where you feel safe.
Maybe that's a space in nature.
Maybe you have a favorite spot.
Maybe that's with a loved one.
Maybe that's a happy memory that feels like a happy safe place for you.
Maybe a memory that makes you smile.
And keep your awareness on this image and bring it to the heart.
And start to inhale for a count of six and exhaling for a count of six.
While you keep your awareness on this image of yourself,
This happy place,
This safe place,
This memory or image that brings you joy,
Love,
That makes you smile.
Continuing to breathe deeply and slowly in for a count of six,
Out for a count of six.
Breathing deeply into the heart,
Continuing this harmonic rhythm.
And as you bring more energy and more of your awareness to this picture of safety,
Love,
Joy,
See how the heart expands,
How the rhythm of the heart becomes more harmonic,
Steady,
Slow,
In harmony.
Sending a signal of coherence to the whole body,
Allowing the whole body to relax and to tune into this rhythm of harmony,
Of relaxation,
Of coherence.
Grounding into the heart.
Let it expand.
Let it become bigger.
Its rhythm becoming stronger,
Steadier,
More harmonious.
As you keep breathing in and out for a count of six,
While bringing to your awareness that image of safety,
Love,
Joy,
Your safe space,
Your safe place,
Your happy memory.
Allowing the field around the heart to expand more and more and more,
Harmonizing the whole body.
Sending out a signal of coherence,
Of love,
Of joy,
Of gratitude,
Visualizing the body relaxing more and more and more.
And I'm going to invite you to give your awareness and to give space to that part of yourself that felt a bit anxious today,
That felt a bit stressed,
That is worrying.
And let her know that everything is going to be okay.
That whatever she went through,
She survived.
That she has all the resources she needs to deal with whatever might come her way.
Let her know that she is safe now,
In this very present moment.
She is safe.
She is loved.
She is taken care of.
And invite her to come to your safe place,
To your happy place,
To your happy memory.
Let her enjoy that safety,
That freedom,
That love,
That joy.
Let her know that there will always be space for her here.
You've got this.
You've got her back.
And let the happy memory,
The safe place,
The picture of you and a loved one,
Feeling loved,
Feeling safe,
Feeling protected,
Take up your entire body,
Continuing to let it grow and expand from the heart,
Taking over the entire body.
And you can continue and go deeper into this state of relaxation,
Harmony and coherence for as long as you desire,
For as long as it feels right for you.
And when you're ready,
Only when you're ready,
Start to bring your awareness back to the physical body,
To the present moment,
To the room you're in.
And making some movements that feel right to the body.
Maybe taking a gentle stretch or a deep stretch,
If that feels right.
Only when you're ready,
You can open your eyes and finish this meditation.
Thank you.
