Welcome to this guided meditation by Create the Calm.
Let's start by taking a few deep breaths in through your nose and out through your mouth.
Allow your body to settle into a comfortable position.
Close your eyes if that feels safe for you.
Take a slow deep breath in through your nose and exhale gently through your mouth.
Let's ground ourselves.
Bring your awareness to your body.
Feel the weight of yourself supported by the chair,
The floor,
Or your bed.
Notice the points of contact where your body meets the surface beneath you.
Feel rooted and anchored like a strong tree whose roots grow deep into the earth.
Take a slow deep breath in through your nose and exhale gently through your mouth.
Let your shoulders drop away from your ears and allow your jaw to soften.
This moment is your sanctuary.
Let's pause and acknowledge the chaos in the world around us.
Gently bring to mind the noise,
The turmoil,
And the upheaval outside.
Notice any feelings or thoughts that arise,
But remember,
You don't need to fix or carry it.
Simply witness it,
Like watching clouds drifting across the sky.
Next,
We set an intention for our practice.
Quietly say to yourself,
I am not responsible for the world's chaos.
I hold space for peace within myself.
Again,
I am not responsible for the world's chaos.
I hold space for peace within myself.
Repeat this a few times,
Allowing it to settle deeply inside.
Let's use our breath as our anchor.
Focus your attention on the natural rhythm of your breathing,
The steady flow in and out.
With each inhale,
Breathe in calm and strength.
With each exhale,
Release tension,
Worry,
Fear,
And overwhelm.
If your mind wanders,
Gently bring it back to your breath,
Your steady anchor.
Bring your awareness to your body once more.
Slowly scan from the top of your head down to your toes.
Notice any areas of tension or discomfort and breathe into those spaces,
Imagining your breath as warm healing light,
Softening and releasing anything that no longer serves you.
Let's create a protective boundary.
Visualize a gentle glowing shield forming around you,
A bubble of calm and safety.
This shield allows in what nourishes you and keeps out what drains or disturbs.
Inside this space,
You are free to simply be.
Turning your attention inward,
Connect with that quiet place inside,
The wellspring of peace that has always been there beneath the noise.
Feel it as a calm ocean beneath stormy skies,
Steady and unshakable.
Remember,
You don't have to join the chaos.
You can choose peace.
Silently affirm to yourself,
I choose peace.
I choose presence.
I choose to nurture my calm.
Again,
I choose peace.
I choose presence.
I choose to nurture my calm.
Repeat this affirmation a few times,
Feeling its power grow.
Now gently begin to return your awareness to your surroundings.
Feel the surface supporting you,
The sounds around you,
And the rhythm of your breath.
When you're ready,
Wiggle your fingers and toes.
If your eyes have been closed,
Slowly open them.
Take one last deep breath in,
And exhale fully.
Carry this calm with you as you move through your day.
Even when the world feels like it's lost its mind,
Remember,
You have the power to choose peace,
Presence,
And grounded calm.
You are safe.
You are calm.
You are enough.
