Welcome beautiful soul.
If your heart feels heavy,
If you are shaken,
Shocked or deeply saddened,
It's okay.
You're not alone.
This is a safe and gentle space.
You don't need to make sense of what has happened right now.
You don't need to feel calm or positive.
This meditation is simply an invitation to pause,
To breathe and to offer care for yourself and others.
Take a moment to settle into a comfortable position.
Sitting up or lying down is fine and if it feels safe for you to do so,
Gently close your eyes or lower your gaze.
Let's start by taking a slow deep breath in through your nose and a long gentle breath out through your mouth.
Let's do that two more times,
Gently calming the nervous system,
Creating a moment of care,
Presence and healing.
There's nothing you need to fix or figure out right now.
This moment is simply for being here.
Let's start by bringing your awareness to your heart space,
The center of your chest.
You may notice sadness,
Shock,
Heaviness,
Grief,
Numbness or confusion and that's okay.
You don't need to push any of these feelings away.
They're here because you care.
Now I want you to imagine a gentle calming energy surrounding your heart.
With each inhale,
Let that calming energy grow a little stronger and with each exhale,
Feel it soften and steady you.
Let's stay here for a moment,
Feeling wrapped in loving energy,
Warmth and care as if you don't have to carry everything on your own right now.
If it feels right,
Allow this gentle calming energy to extend outwards.
Extend it to anybody who's injured,
Frightened or grieving.
May you be held in love.
May you feel supported.
May healing reach you.
Now let's extend this energy to families and loved ones,
Those navigating shock,
Grief,
Or uncertainty.
May you feel steady even in the hardest moments.
May the care and support of others hold you.
And may you find comfort,
Peace and healing.
Now let's extend that energy further to include first responders,
Doctors,
Medics and all those who step forward in moments of crisis.
May you be safe and protected.
May your courage be steady and sure.
May your heart find peace and rest.
Now gently bring your attention back towards yourself.
Place your hand on your heart if it feels right and just notice your breath moving in and out.
In and out.
And offer yourself these words.
It's okay to feel this way.
I can hold all that I am feeling and still choose kindness.
I am doing the best I can.
If it feels right,
Let this loving calming energy ripple outward through your streets,
Your community,
Your country and across the world.
Allow this calming energy to reach every heart that needs care,
Comfort and steadiness.
Imagine it touching those people who are grieving,
Frightened or in need of support.
And let this energy connect us all through compassion,
Presence and shared humanity.
Rest here for a few quiet breaths.
Take one final slow breath in and a long breath out.
As you return to your day,
Know this.
Compassion is never wasted and every act of care,
Every moment of presence and every kind thought contributes to healing.
Be kind to yourself.
You're not alone.
And remember,
Your care matters.
Your presence matters.
You matter.
