Hello.
Welcome to a guided meditation to help you ground yourself and ease anxiety.
As we get started,
I invite you to find a comfortable seat or lie down in a comfortable position.
You're welcome to close your eyes and soften.
Take a slow deep breath in through your nose and open your mouth.
Let it go.
Inhale again a little bit deeper and let it out like a sigh of relief.
Once more,
Take in the deepest breath of your whole day and as you exhale,
Let all those worries of your day leave your body.
Return to your natural breath.
This meditation will guide you on a journey of awareness,
Moving from sensations to emotions and images.
There is no need to catch everything I say.
See what comes to you and leave the rest.
As thoughts enter your mind,
Just notice them and let them go.
Return to the sound of my voice.
Give yourself what you need.
Begin to turn your awareness to the sounds around you.
Try not to label them.
Just listen.
Maybe there are distant sounds,
Sounds inside the room,
Sounds inside yourself.
Without opening your eyes,
Imagine the room you are in.
Imagine how it looks.
The lights,
Walls,
Ceiling,
Floor,
Your body in this room,
Your face,
Hair,
Clothes,
Your whole body present in this room,
Here and now.
From here we will go through a scan of the body.
Simply listen to the sound of my voice and as I name each part of your body,
Bring your attention to that space.
Picture a warm white light moving its way over the body,
Eventually encompassing you in this light.
Begin by bringing your awareness to the top of your head.
Feel this warm light moving down to your forehead,
Your eyebrows,
Your eyes,
Your nose,
Both ears,
Your cheeks,
Your lips,
Your tongue,
Your jaw,
Your chin,
Your entire face,
The back of your head,
The back of your neck,
Your throat,
Your collarbones,
Your shoulders,
Your upper arms,
Elbows,
Forearms,
Wrists,
Backs of your hands,
Palms of your hands,
And all ten fingers.
Bring your attention to your chest,
Your shoulder blades,
Your rib cage,
Your mid-back,
Your belly,
Your low back,
Your hips,
Your glutes,
Both thighs,
Your knees,
Your shins and calves,
Ankles,
The tops of your feet,
The bottoms of your feet,
And all ten toes.
Your entire body relaxed and covered in this warm white light.
Bring your attention back to your breath now.
Notice the cool inhales coming in through your nose,
The warm exhales leaving your body,
The gentle rise and fall of your chest and belly.
We will now move through a rapid visualization.
Many things will be listed here.
Visualize them.
Notice emotions,
Pictures.
Just notice,
Like you're watching a movie.
Some will stand out more than others.
Allow this.
Some will go by unnoticed.
Allow this.
Let's begin.
A candle flame,
A red desert,
Lotus flower,
A heavy thunderstorm,
Lightning,
A smiling Buddha,
A flock of birds,
The stars on a clear night,
A full moon,
Waiting for good news,
Light breeze from the ocean,
The sunrise through the trees,
Your face in the mirror,
Laughing with your best friends,
Connection with someone you love,
Waves in the ocean,
A stormy sea,
Calm waters,
A tranquil river,
The wind blowing the grass.
You here now,
In this room.
Return your awareness to your breath,
In and out.
I invite you to sit here with your breath for a few moments,
Taking as long as you need.
