Welcome to this guided meditation for releasing what no longer serves you.
I invite you to find a comfortable position.
Either seated or lying down.
Wherever your body feels supported,
Supported and at ease.
Settling in.
Allowing your hands to rest naturally.
When you're ready,
Allowing your eyes to close or simply soften the gaze downward,
Letting the world around you become quieter.
Taking a moment to arrive here.
Just as you are.
There's nothing you need to accomplish during this meditation.
For these next few moments,
Simply notice your breath.
Your body.
In this present moment.
I invite you to begin by observing your natural breath.
Notice the gentle rise and fall of your chest or belly.
No need to change your breathing.
No judgement.
Now if it feels comfortable.
Breathe with a little more intention.
Inhaling gently through your nose for about four counts Then pause softly for two counts,
Only if it feels comfortable.
And exhale slowly for about 6 counts.
Try that again.
Breathing in too.
Right?
Or pausing.
Slowly exhaling 2,
3,
4.
I'm sex.
If holding the breath does not feel comfortable.
Simply move directly into the exhale.
Try that again,
Your own speed.
And then when ready,
Just allow your breath to return to its natural rhythm of breathing.
Reminding yourself nowhere else to be.
Nothing you need to do.
Just a spray.
Just this moment.
I invite you to bring awareness to the crown of your head.
And imagine a soft,
Gentle light resting there.
Allow this light to move slowly through your body.
Inviting ease wherever it goes.
Notice your forehead and the space between your eyebrows.
Softening.
Allowing your eyes to soften.
Relax your cheeks.
Your mouth.
Your jaw.
Allow your tongue to rest easily in your mouth.
And bring awareness to your neck and shoulders.
These are places where we often carry tension in emotional ways.
No need to push anything away.
Simply notice what is here.
And if it feels comfortable,
Allow your shoulders to move gently away from your ears.
Allowing them to become a little heavier.
Bringing awareness down through your arms.
You Rest.
And hands.
Allowing your hands to rest as they are.
Open or gently closed.
There's no right way to hold them.
Notice your chest and heart area.
Feel the movement of your breath.
Imagine creating a little more room around whatever you're feeling.
Bring awareness to your belly.
Noticing the natural movement of the breath.
Allowing whatever sensations are here to be noticed without changing them.
And then continuing down through your hips.
Legs.
F.
E.
Feeling the weight of your whole body.
This soft gentle light.
Scanning.
Warming.
Softening.
Notice the places where you are supported by the surface beneath you.
Feeling that support.
You I invite you to take a comfortable breath in.
And a slow breath out.
Now imagine this color,
This color of your choosing that feels calming and supportive,
Or even renewing.
Perhaps it is for a screen.
Golden light.
Soft Violet.
Or the blue of a quiet sky.
Or perhaps another color that speaks to you.
Nothing you need to force.
Let the color be your own.
Now imagine this color as a soft mist or gentle light surrounding you.
With each inhale,
Picture it bringing calm.
Support.
And renewal.
Each exhale.
Imagine creating a little more space around anything you are ready to set down.
You do not have to push anything away.
You do not have to make anything disappear.
You are simply allowing more space around what you are carrying.
Inhaling support.
And then exhale,
Softening.
Inhaling your color.
Exhaling,
Creating space.
Perhaps you are releasing a worry.
Of fear.
A resentment,
Or an old belief that no longer fits.
Perhaps you are loosening your attachment to an expectation or a version of yourself you have outgrown.
Whatever comes to mind,
Meet it gently.
Continuing for a few more breaths.
There's no rush.
Nothing needs to be forced.
If it feels appropriate,
Silently name one thing you may be ready to set down.
You do not need to solve it.
You do not have to understand it fully.
Simply acknowledge that it has been part of your experience.
Now imagine placing it down beside you.
Perhaps it becomes a stone.
I have you back.
A bundle.
Or simply a thought that can rest for a while.
You are allowed to create some space around it.
You are allowed to pause before carrying it again.
You are allowed to move forward without allowing it to define what comes next.
I invite you to take a slow breath in.
And as you exhale,
Notice whether there is even a small sense of spaciousness.
It may be subtle.
You may not feel different at all.
Whatever you notice is welcome.
There is no particular result you need to experience.
Remain here for a few quiet breaths.
I invite you to take one more comfortable breath in.
And a long slow breath out.
Notice the color or sense of support you imagine.
Perhaps it is still present.
Perhaps it has changed.
Or perhaps you are simply more aware of your body and your breath.
Whatever has shifted even slightly,
Allow it to be enough for now.
I invite you to begin to bring gentle awareness back to the room around you.
Noticing the temperature of the air.
Any sounds.
The surface beneath your body.
Adding gentle movement back into your body.
Wiggling your fingers and toes.
Perhaps gentle stretching.
And if you're lying down,
Taking your time before sitting up.
And when you are ready,
I invite you to slowly open your eyes or gently lift your gaze.
I also invite you to carry this sense of spaciousness with you.
You do not have to leave everything behind.
You may simply move forward with a little more awareness.
A little more kindness.
And a little bit more room to choose what comes next.
Thank you.
