Welcome,
And thank you for being here.
If you're feeling anxious,
Overwhelmed,
Or restless,
Know that you are safe in this moment.
This meditation is a gentle pause,
A place to settle your nervous system and reconnect with calm.
Find a comfortable position,
Let your shoulders soften,
Allow your breath to slow naturally.
Take a slow inhale through your nose,
And a longer exhale through your mouth.
Let the exhale signal to your body that it's okay to relax.
Bring your awareness to your feet,
Feel them supported by the ground beneath you,
Then notice your legs,
Your hips,
Your back,
Allowing each part of your body to release just a little more.
Simply notice the gentle rhythm of breathing in.
If anxious thoughts arise,
Imagine them like clouds passing through the sky.
You don't need to chase them or push them away,
Just let them drift by,
Returning your focus to your breath.
Place a hand on your chest if that feels comforting.
Feel the steady beat of your heart.
With each inhale,
Imagine breathing in calm.
With each exhale,
Imagine releasing tension and excess energy.
Silently repeat,
I am safe right now.
My breath is steady.
Notice how your body feels now compared to when you began,
Even a small shift is enough.
Take one final deep breath in,
And slowly exhale.
When you're ready,
Gently bring awareness back to the room.
Wiggle your fingers and toes.
Carry this sense of calm with you as you continue your day.
And in this moment,
That is enough.
Thank you for listening,
Beautiful soul.
May your mind feel calmer,
Your breath steady,
And your nervous system at ease.
