Welcome.
This is a short,
Calming meditation designed to help you quiet anxious thoughts and reconnect with your breath.
You don't need to do anything perfectly,
Just let this moment be for you.
Let's begin.
Close your eyes if that feels safe,
And take a deep breath in through your nose.
Hold it for a moment,
And exhale slowly through your mouth.
Again,
Breathe in,
Hold,
And let go.
Let the breath guide you home.
Now begin to notice the contact between your body and the ground.
Your feet,
Your legs,
Your seat.
Allow yourself to feel held,
Supported.
Imagine your thoughts as leaves floating on a river.
No need to hold them,
Fix them,
Or chase them.
Just notice them passing by.
There's nothing you need to do right now.
No one you need to be.
This moment belongs to you.
Now,
Let your attention gently scan through your body.
Start at the top of your head.
Relax your forehead,
Your jaw,
Your neck.
Soften your shoulders.
Allow your chest to open.
Let your body be soft.
Feel the breath move through you,
Effortlessly.
You are safe to relax.
Now,
Bring your awareness to your breath.
Feel the inhale rise like a wave,
The exhale fall like the tide.
Inhale,
Calm.
Exhale,
Release.
Inhale,
Clarity.
Exhale,
Ease.
Let each breath wash over you,
Softening the mind.
Let go a little more with every exhale.
Now,
Gently repeat in your mind,
Or whisper softly to yourself,
I am safe in this moment.
I let go of what I can't control.
I let go.
My breath is my anchor.
I return to peace.
I am here.
I am calm.
Feel the truth of these words setting in your heart.
Let them carry you.
Then,
Slowly bring your awareness back to the room.
Wiggle your fingers and toes.
Take a deep breath in and a big sigh out.
You've just created calm within the chaos.
And you can return here anytime you want.
Thank you for meditating.
You are doing so beautifully.
