Hello,
And thank you for showing up.
This meditation is for when you find yourself caught in a loop of anxiety and worry.
When you are strongly attaching to stories of what may have happened in the past,
Or stories of an imagined future.
Use this to bring yourself back to the only thing that actually exists.
The only thing that really matters.
This present moment.
Get in a comfortable position,
However that looks like for you is just right.
First I'll talk you through a breathing technique,
And then we'll do it together.
We'll be taking a deep breath in through the nose,
Holding for a second,
Then sharply breathing our lungs completely full,
Hold again for another second,
Then slowly release all the air through the mouth.
Follow my breath,
And we'll repeat that three times.
Good.
Now since you were able to show up for this meditation,
You've found this moment to tune inward.
I'm going to assume that you're not in imminent danger.
I'm also going to assume that you're not suffering from starvation,
That even if you feel hungry right now,
You have enough nutrients to function.
So whether or not you feel particularly lovable,
As a human in this interconnected universe of infinite love,
I can assure you,
You are loved.
Whatever stories are weaving the tapestry of your life these days,
In this moment,
You are safe,
You are nourished,
And you are loved.
These are simple truths that we'll be repeating as affirmations.
If it feels good,
Invite some gentle movement to your body.
You can rock forward and back,
Side to side,
Tap your hand against your heart,
Do anything that feels comforting.
Here we go.
Repeat with me or after me.
I am safe.
I am nourished.
I am loved.
I am safe.
I am nourished.
I am loved.
I am safe.
I am nourished.
I am loved.
I am safe.
I am nourished.
I am loved.
Keep repeating these phrases,
Either out loud or in your mind.
Okay.
Now take another deep breath.
With your eyes closed,
Start to become aware of your surroundings.
Listen and name three sounds that you can hear right now.
Any three things,
It doesn't matter what,
Just identify them.
Now slowly blink your eyes open and look around.
Name three things that you can see.
Again,
Any three will do,
Just name what you see around you.
Take in their shape,
Their color.
Now find three distinct things to touch.
Notice the different texture,
Temperature,
The feel of each of them.
You could touch your own skin,
The grass,
A desk,
A mug.
Just find three tangible items to explore.
Breathe it all in.
You are right here,
Right now.
And in this moment,
You are safe,
You are nourished,
And you are loved.
And that's enough.
Sending you love and wishing you sparks of joy.
Take care.
