Welcome to this guided meditation session.
My name is Vasilina and I invite you to take this next few minutes as a sacred pause,
A moment to slow down,
Soften and reconnect with your true self.
This meditation is an invitation to return to stillness,
To gently arrive in your body,
In your breath and in the present moment.
Find a comfortable position and when you are ready allow my voice to guide you.
Begin by finding a position that feels comfortable and supported for your body right now.
You may be seated or laying down whenever feels right for your body today.
Let your hands rest naturally,
Soften your shoulders,
Unclench your jaw,
Relax the muscles around your eyes.
If it feels safe and comfortable,
Gently close your eyes.
Take a slow deep breath in through your nose and release it fully through your mouth.
Let it go.
Again,
Inhale deeply,
Exhale letting out.
One more time,
Deep inhale and long gentle exhale.
Allow your breath to return to its natural rhythm.
Begin to notice the sensation of your body being supported.
Feel the surface beneath you,
The chair,
The floor,
The ground holding you.
There is nothing to change,
Nothing to fix.
Simply notice your breath moving in and out of your lungs.
The gentle rise and fall of your chest or your belly.
If thoughts arise here,
That's completely normal.
When you notice them,
Gently guide your attention back to the breath again and again with the kindness.
Bring your awareness to the top of your head.
Give the gentle scan throughout the body,
Imagining the soft wave of relaxation slowly moving downwards.
Relax your forehead,
Your eyebrows,
Your eyes and cheeks.
Soften your jaw.
Let your tongue rest easily.
Allow this wave to move down through your neck and shoulders,
Releasing any tension you've been carrying.
Relax your arms,
Your elbows,
Your wrists,
Your hands and fingers.
Bring awareness to your chest and heart space.
Feel it gently expand with each inhale and soften down with each exhale.
Let your breath move into your belly.
Allow it to soften completely.
Relax your hips,
Your thighs,
Your knees.
Relax your calves and ankles.
Give the complete relaxation to your feet.
Your entire body is now invited into rest.
Bring your awareness to the center of your chest,
Your heart space.
Imagine a soft warm light glowing there.
This light represents your inner calm,
Your presence,
Your true self.
With each inhale,
Allow this light to grow brighter with each exhale.
Feel it expand gently throughout your body.
There is nothing you need to do,
Nothing you need to become.
You are enough exactly as you are.
Rest here for a few breaths,
Simply being here.
Now,
Gently repeat these words in your mind or silently within your heart.
I am safe in this moment.
I allow myself to slow down.
I trust my breath.
I am connected to myself.
I am allowed to rest.
I am safe in this moment.
I allow myself to slow down.
I trust my breath.
I am connected to myself.
I am allowed to rest.
I am safe in this moment.
I allow myself to slow down.
I trust my breath.
I am connected to myself.
I am allowed to rest.
Let these words settle softly.
If emotions arise,
Welcome them with compassion.
There is space for everything here.
Begin to deepen your breath.
Notice the subtle movements in your body,
The sensations of air on your skin.
Gently bring your awareness back to the space around you.
If your eyes are closed,
Slowly blink them a couple of times and open whenever you're ready.
Before you move on with your day,
Take a moment to acknowledge yourself.
Send the gratitude to yourself for showing up,
For choosing presence,
For allowing yourself to pause.
You can return to the sense of stillness anytime with just one conscious breath.
Thank you for practicing with me today.
If this meditation supported you,
Feel free to save it or share it with others.
I look forward to practicing together again soon.
From my heart to yours.
Namaste.
