Welcome to this guided meditation where sensitivity is looked at as strength.
Let us begin by finding a comfortable position,
Either seated or lying down.
Hands may be resting gently over the heart if you wish.
Eyes may be closed or soften their gaze,
Whatever is most comfortable for you.
Settling in,
Noticing how your body feels,
Observing your natural rhythm of breathing.
Observing,
Settling in.
On your next inhale,
I invite you to take a slow,
Deep breath in through your nose,
Feeling your chest rise and expand,
And then exhale gently through your mouth,
Visualizing any heaviness or anything that doesn't serve you,
Leaving your body with the breath.
Again,
With each inhale,
Imagine a soft,
Glowing light entering your heart.
It could be green or gold,
Whatever color you choose the color that brings you comfort and strength.
Breathing that in,
And then releasing.
You may return to your normal rhythm of breathing or continue with the deep breathing.
Again,
Whatever feels most comfortable for you.
And as you breathe,
Again,
Picture your heart glowing with this color and this caring sensitivity.
Let the image of a radiant heart surrounded by that gentle light fill your mind.
With every breath in,
The glow intensifies.
And with every breath out,
It spreads throughout your entire body.
Feel it,
This gentle,
Caring light.
Notice any emotions rising with this light,
A warmth or tenderness,
Calm.
How does your heart feel?
Honor whatever rises,
Acknowledging without judgment.
Observing,
Feeling.
And with each inhale,
Think,
My sensitivity is my strength.
And with each exhale,
I am grateful for this gift.
Again,
Inhaling,
My sensitivity is my strength.
Exhaling,
I am grateful for this gift.
And one more time,
Honoring this.
Inhaling,
My sensitivity is my strength.
Exhaling,
I am grateful for this gift.
Visualize the radiant light from your heart reaching out to family,
Friends,
Any being who may need comfort.
Imagine this light,
This warm light.
Imagine it strong and nurturing,
A symbol of caring power.
Feel the energy of your sensitivity filling your body and mind with resilience and empathy.
The ability to connect with another being.
Visualizing them,
Nurturing light surrounding them,
Caring for them.
Breathing into the count of four,
Feel the heart expanding.
And then pausing for the count of two,
Allowing that glow to deepen.
And then exhaling for the count of six.
And as doing so,
Imagine kindness and strength flowing outward.
Again,
Let's repeat that cycle.
Inhaling,
Two,
Three,
Four.
Pausing,
Two.
Exhaling,
Two,
Three,
Four,
Five,
Six.
Now I invite you to repeat this cycle on your own.
Exhales longer than the inhales.
You can play with the counts.
Remembering that as you inhale,
You feel your heart expanding.
And then allow that glow to deepen.
And then as you exhale,
Imagine kindness and strength flowing outward.
This is your own rhythm.
You can play with the numbers.
Visualizing the heart,
The inner strength.
Sharing.
Deepening it.
Expanding it.
When ready,
If you haven't done so already,
I invite you to return to your natural rhythm of breathing.
And place a gentle smile on your face.
Imagine your glowing heart embracing the world.
Sending waves of compassion,
Gratitude,
And gentle courage.
Your superpower.
Compassion and strength.
Taking a breath in.
And then as you exhale,
Whisper softly,
Thank you.
Thank yourself for showing up.
For honoring your compassion.
Your sensitivity.
When ready,
I invite you to add gentle movement back into your body.
Wiggling your toes.
Your fingers.
Perhaps gently stretching.
If your eyes are still closed.
Slowly fluttering them open.
Observing how your body feels in this moment.
Returning to the present with gratitude.
For your sensitivity.
Your strength.
And your caring heart.
