Welcome,
Dear soul,
Into this space to gently shift from overwhelm to coherence,
Into calm empowerment,
Into flow.
Take a moment to settle into your comfortable position,
Seated or lying down,
And let your hands rest easily.
When you're ready,
Allow your eyes to close.
Simply notice you have arrived,
Nothing more is required of you,
No fixing,
No effort,
Just your breath,
Right here,
Right now.
Inhale deeply through the nose,
Let your belly expand,
Exhale slower through the mouth,
Belly contracting.
Again,
Inhale slowly,
Belly and chest expanding,
And exhaling slowly,
Belly contracting.
Let your body stay with these deep,
Slow breaths,
In and out.
Let the shoulders soften,
Let the jaw be loose,
Let the belly relax.
This is your first act of coherence,
Coming home into the present moment.
Gently bring your awareness to how you feel,
Perhaps your mind has been busy,
Perhaps your nervous system has been carrying too much,
Perhaps life has felt loud,
Fast,
Demanding.
If overwhelm is present in this moment,
Just acknowledge it softly,
Not as something that is wrong,
But as something human.
Overwhelm is often the signal that your system has been holding,
And holding,
And holding.
So keep with your breaths,
Taking a deep breath in,
And releasing again.
Whisper inwardly,
I see you,
I am here now,
I am safe to let go,
I am safe to slow down,
Let that land.
Now begin to breathe in a gentle rhythm,
Inhaling 4,
3,
2,
1,
Exhale 6,
5,
4,
3,
2,
1,
Inhale again 2,
3,
4,
Exhale slowly 6,
5,
4,
3,
2,
1.
Inhale you are drawing in steadiness,
Exhale releasing the weight.
Always remember the exhale tells the body it can soften now.
Inhaling coherence,
Exhaling into calm.
With every breath your heart begins to settle,
Your mind becomes quiet,
Your system begins to remember,
You are not drowning in overwhelm,
You are recalibrating.
Now bring your awareness down,
Out of the thinking mind,
Your awareness into your body.
Feel the support beneath you,
Mother Earth holding you,
Without question,
Without conditions.
Awareness to your feet,
Or the places your body meets the surface.
And imagine roots gently extending downwards,
Into the ground,
Into stability,
Into safety.
You belong here.
Now bring your awareness to your hips,
Your belly,
The centre of your being,
Breathing gently.
As your awareness moves to your chest,
The heart space,
The bridge between survival and soul.
Place a hand over your heart if you'd like,
And feel the steady rhythm.
The rhythm that has carried you through everything.
Whisper,
I am still here.
I am still breathing.
I am still becoming.
Now imagine your breath moving in and out through the heart.
Like a soft tide,
Inhale through the heart,
Exhale through the heart.
Inhale heart expansion,
Exhale brings in comfort,
And with each breath a warm golden light begins to glow there.
A coherent light,
A steady presence,
Not brushed,
Not scattered,
Whole.
This is coherence,
The state where you return to centre.
Even when life is messy,
Even when emotions rise,
Even when the mind spins,
Coherence is not perfection.
Coherence is presence,
And you are entering it now,
Breath by breath.
Now imagine yourself walking along a path,
A path that represents your life.
And perhaps recently you have felt overwhelmed,
Like the pathway was too steep,
Too uncertain,
Too much.
But now you walk differently,
Not because life around you has changed,
But because you return to yourself.
With each step,
You breathe.
With each step,
You soften.
With each step,
You remember,
And you repeat in a whisper,
I do not need to fight life.
I can move with life.
That's right,
You do not need to fight life,
And you can move with life.
Now see yourself walking grounded and confident.
Not force,
Not striving,
But inner steadiness.
A calm strength,
A quiet knowing.
And as you walk,
You feel something awaken in your spine.
A sense of self-trust,
A sense of dignity,
A sense of inner power.
This is empowerment.
It is not loud,
It is not aggressive.
Now whisper these words,
Or let them wash through you like medicine.
I breathe and I return to calm.
I release the need to rush.
I am safe in this moment.
I can trust my nervous system to settle.
I am grounded.
I am steady.
I am guided from within.
I can meet life breath by breath.
I am the creator of my experiences.
I flow forward with strength and ease.
Now let those settle into yourselves,
Into your heart,
Into your breath.
And now imagine a soft circle of light surrounding you.
A boundary of peace.
A field of self-trust.
In this space,
You are safe.
Inside this space,
You are whole.
Inside this space,
You are empowered.
Nothing to prove,
Nothing to earn,
Just being.
And whisper,
Today I claim calm.
I claim my power.
I claim my path.
Now imagine returning to your day,
Your relationships,
Your responsibilities.
But now you bring something with you.
A steady breath.
A grounded centre.
You bring coherence.
Of course,
You will still feel emotions.
You will still have challenges.
But now you know how to return.
Again and again and again.
That is empowerment.
Not ever failing,
But always returning home to you.
Now allow yourself to rest for a few breaths.
Nothing to do.
Simply receiving.
The nervous system unwinding.
Feel the mind softening.
Feel coherence becoming natural.
And repeat softly,
Breath by breath.
I rise.
Breath by breath,
I return.
Breath by breath,
I flow.
Stay here just a little longer.
In stillness.
In ease.
In enoughness.
And when you are ready,
Begin to deepen the breath.
Wiggle the fingers.
The toes.
Gently returning.
Bringing your hands back to your heart.
May you walk forward from this meditation.
Empowered.
Coherent.
Flowing through life with grounded confidence.
You are not behind.
You are not broken.
You are human.
You are becoming.
Breath by breath.
Thank you so much for joining this class.
This is just one of the meditations out of the powerful Overwhelm to Coherence series.
And I will set a playlist up on Insight Timer.
Blessings on your journey.
Namaste.
