Welcome,
Dear soul,
Take a slow breath in,
And release it gently through your mouth.
This is your sacred time to arrive,
To soften,
And to honor what you are feeling.
It's ok to experience what you are feeling,
It's ok to feel what you are feeling,
It's human to feel.
So often we are told that our feelings are too much,
That emotions should be hidden or managed away,
But feelings are not problems to solve,
They are energy in motion,
Rivers that want to flow,
When we let them move they pass with fluidity,
When we block them they grow heavy,
Stuck,
And eventually erupt.
But today,
In this meditation,
We give ourselves permission to feel,
So that we may heal,
Finding your comfortable position,
And allowing your body to be fully supported,
Closing your eyes softly,
And turning your awareness inward.
Take a deep inhale through the nose,
And exhale fully through the mouth,
Letting go of the weight of the day,
Again inhale deeply,
And exhaling all you need to release.
Notice your body,
Notice your breath,
No judgment,
There is nothing to change,
Simply bring in awareness.
On each inhale invite in stillness,
On each exhale let go of tension,
Resistance,
Any holding on.
Now bring your fingers gently to the centre of your chest,
Your heart space,
And begin to tap softly,
A steady rhythm like a drumbeat of compassion,
Feel the vibration beneath your fingers,
The warmth of your own presence,
Notice how your chest softens as you tap,
How the breath flows more freely,
As you keep with your tapping whisper inwardly or aloud,
All my feelings are valid,
I am safe to feel and to heal,
I am worthy of love and compassion,
Now release the tapping and place one hand on your heart and the other on your belly,
Feel the rise and fall of your breath beneath your palms,
This is your refuge,
Heart and breath always here to guide you.
Now imagine a soft glowing light within your heart,
With every inhale this light grows warmer,
Filling your chest with compassion,
With every exhale it expands outwards,
Wrapping around your whole body like a gentle embrace,
See this light spreading through your whole being,
It carries a simple message,
All that I feel is welcome here,
Notice how this light washes through your body like a river,
Flowing with ease,
Tension melts away,
Resistance dissolving,
Emotions move and shift,
Nothing is stuck,
Now picture yourself standing in a safe peaceful space,
Perhaps a forest path,
A quiet meadow or a sunlit room,
Here your feelings appear before you as colours,
Shapes or waves of energy,
See them moving around you,
Bright,
Soft,
Heavy or light,
And notice how they shift and pass,
Like the weather across the sky,
You do not need to push them away,
You do not need to hold them tightly,
They are simply passing through,
Leaving you clearer and lighter.
As you rest in this scene,
Imagine a symbol of wisdom arriving before you,
Perhaps it's a flame,
A star or a gentle voice carried on the wind,
This presence tells you within every feeling lies a lesson,
You are safe,
You are healing,
Feel these truths sinking into your body,
Now return your awareness to the soft glow of your heart,
Bring both hands now over your chest,
Feeling the warmth of your touch,
Breathe deeply and allow these three powerful truths to settle like seeds within,
You can repeat them after me,
All my feelings are valid,
I am safe to feel and to heal,
I am worthy of love and compassion.
Let these truths grow within,
Knowing that all your feelings are valid,
Knowing that you are safe to feel and heal,
Knowing that you are worthy of love and compassion.
With these truths growing and glowing within your heart,
Gently wrap your arms around you in a soft nurturing embrace,
Feel the support of your own touch,
Warm,
Steady,
Reassuring,
You are your own safe place,
You are your own source of love,
Whisper inwardly,
I am held,
I am healing,
I am whole,
Take a few breaths here,
Letting this embrace be your final blessing,
When you are ready,
Slowly release your arms,
Take a deep inhale and a long exhale,
Bring small movements back into your fingers and toes,
And when it feels right,
Softly open your eyes with gentleness,
Thank yourself for showing up,
For feeling and for allowing healing to flow through you,
Because when you feel,
You heal.
Blessings to you dear soul on your journey,
Namaste.
