Hi and welcome to this guided meditation.
Find a comfortable position.
You can sit in a meditative posture or on a chair and place your hands on your knees.
If you wish to completely and fully relax,
Please lie down on a flat surface,
Whether it be on a mat,
On a sofa or on a bed.
If you are on the floor,
Place your hands beside but not touching your body and your legs slightly apart from one another.
Now gently close your eyes.
Relax all the muscles in your body.
Relax your legs.
Relax your hands.
Relax your shoulders.
Relax your neck.
Relax your jaw and relax your eyes.
Take a deep breath in through the nose and make a big sigh out through the mouth,
Releasing any tightness in the body.
This is a safe space for you to process emotions and thoughts that have been difficult to stomach.
Take another breath in through the nose and again through the nose.
Release all the air out.
Please inhale through your nose for four counts.
Hold for four counts and exhale for four counts.
By being here,
You are recognizing what you need and you are nurturing yourself.
Taking deep breaths allows us to calm the body,
To calm the nervous system and to calm our emotions.
When you become absorbed in rumination or doubt,
Just bring your attention back to your breath.
When you breathe in,
Silently repeat,
I breathe in,
I am breathing in and when you breathe out,
Silently repeat,
I breathe out,
I am breathing out.
Become aware of your emotions.
Where do you feel your emotions in the body?
Are there any intense sensations in your lower back or your chest or your shoulders or your head?
Are you experiencing any overwhelming emotions right now?
It's okay.
Allow yourself to feel everything you need to feel fully.
Give yourself permission to pause to process.
Becoming aware of our emotions allows us to move forward to heal.
These are truly,
Truly challenging times right now.
Know that these thoughts and emotions do not define you.
They are not you.
By processing your emotions,
You are building mental resilience.
So much is asked of you during these times.
Your body and your mind are frequently on edge.
If an overwhelming emotion arises,
It's okay.
Don't resist.
Just recognize them and become aware.
Like a bee buzzing around your body,
Your thoughts and emotions might be like the bee buzzing around you.
Just take a pause and focus on your breath.
The bee might buzz around for a little while,
But don't swat at it or jump around.
You are not the pollen it is looking for.
Don't allow your thoughts and emotions to feed it.
Just stay still and breathe.
It will fly away.
Inner stillness is the key to outer strength.
The bee might come back,
But that's okay because it has flown away before and you knew how to handle it.
You may not be able to control the bee,
But you can manage how you react.
You may not be able to control what is happening,
But you can manage how you react.
By going inwards and paying attention to your breath,
You are nurturing and healing yourself.
You have the power within you to heal and grow from this experience.
You have the power to build your own mental resilience.
You can and are training yourself to manage and overcome whatever comes your way.
Resilience is not a trait,
But a habit.
Cultivate the habit of resilience by returning to your breath.
By doing so,
You are preparing and building strength so you can bounce back much quicker and stronger,
Especially during these times.
As long as you take a breath,
Take a pause,
Take a moment for yourself,
You have the power to overcome.
Now take a deep breath in,
Pause,
And through the mouth release.
Let go of anything and everything that does not serve you.
Give yourself permission to let go of the things that take up too much space in your body and in your mind.
Instead,
Make way for growth,
For compassion,
For love,
And for yourself.
Give yourself the power of healing.
You have everything inside you already to process,
To manage,
To overcome.
Bring compassion to yourself and right now,
Regardless of anything that you're feeling,
Any thoughts that come up,
You choose to love and accept yourself exactly as you are.
Taking another deep breath in and breathe out.
Just let go.
If a difficult emotion comes up again,
Just silently repeat,
I breathe in,
I am breathing in.
And when you breathe out,
Silently repeat,
I breathe out,
I am breathing out.
This allows you to ground yourself back to the present moment,
Back to your breath,
Back to yourself.
Now slowly become aware of your body,
Become aware of your sitting bones that are on the floor or on the chair.
Become aware of your hands resting on your knees.
Become aware of your spine,
Your shoulders,
Your neck,
And your beautiful eyes.
Now slowly wiggle your toes,
Wiggle your fingers,
And bring some movement back into your body and gently open your eyes.
Take a moment to notice how you feel now compared to how you felt before beginning this meditation.
Thank you so much for joining me.
I am sending gratitude,
Compassion,
And strength your way.
Namaste.
