Welcome.
I'm Justyna from Flight of the Phoenix Holistic Therapy and in this meditation I invite you to explore a deep relaxation and grounding to the senses.
Sound,
Touch and breath to bring you fully into this moment.
If you often feel anxious or overwhelmed,
This practice is here to help you reconnect with yourself and find a sense of peace.
There is no right or wrong way to experience this meditation.
Simply allow yourself to be present just as you are.
Let us begin.
Find a quiet,
Comfortable space where you won't be disturbed.
You can sit or lie down,
Whichever feels best for you.
If it feels safe,
Gently close your eyes or simply soften your gaze inwards.
Now take a moment to notice your breath just as it is.
No need to change anything,
Just observe.
Allow yourself to feel cool air as it enters your nostrils and the warmth as it leaves.
Notice the natural rise and fall of your chest and belly.
Is your breath short and shallow or long,
Deep?
Now gently shift your awareness to your exhale,
Allowing it to be slower,
Softer,
Deeper.
With each breath out,
Invite your body to soften just a little more.
Inhaling and exhaling.
With each inhale,
Feel yourself arriving more fully in this moment.
There is nothing to do,
Nowhere to be.
Just here,
Just now,
Just you.
Now bring your awareness to your body.
Notice how it feels against the surface beneath you.
The weight of your body being fully supported.
Feel into the sense of being held,
Grounded,
Safe.
This is your time now.
Right now,
You are the most important person in this moment.
Breathing in,
Breathing out.
Now gently shift your awareness to your hands.
Can you feel the warmth or coolness of your skin?
The way your clothes rest against your body.
Perhaps there is tension,
Pressure,
Or a soft tingling sensation.
Take a moment here.
Exploring your hands.
Now focus your attention on your feet.
Can you move one toe at a time?
Notice if there is heaviness,
Softness,
Lightness,
Or even a sense of energy flowing through them.
If your feet are touching something,
Explore its texture,
Temperature.
Without judgment,
Just awareness.
Your body speaks through sensations.
Allow yourself to listen,
To feel.
Now shift your awareness to the sense of hearing.
Simply listen.
You may hear distant sounds,
A bird outside,
The hum of a room,
A soft rhythm of your breath.
Or perhaps you are simply aware of my voice.
There is no need to label these sounds.
No need to push them away.
Just allow them to be.
Let them rise and fall,
Like waves moving in,
Moving out.
Notice that you are separate from the noise.
The sound is simply passing through your voice.
You are the observer.
Now imagine.
Imagine yourself standing barefoot on the earth.
The ground beneath you is warm,
Solid,
Steady.
With each breath,
Feel a gentle wave of warmth moving from the earth into your feet,
Traveling up your legs,
Filling your belly,
Spreading through your chest,
And reaching your heart.
Allow this warmth to energize you,
To fill you in with comfort,
Stability,
Strength,
Trust.
Each breath in,
Feel yourself with calm,
With safety.
Each breath out,
You're releasing anything heavy,
Anything you no longer need.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Now picture a safe space,
A place where you feel completely at ease.
Maybe it's a forest,
Beach,
Quiet room,
A memory from childhood.
Let this space form in your mind.
Allow yourself to look around.
What colors do you see?
What textures do you feel?
What sounds are present?
The rustling of the leaves,
The distant waves.
Let yourself fully experience this place through all your senses.
Immerse fully.
Breathing in,
Breathing out.
This is your sanctuary,
A place that is always within you,
Always available whenever you need to return.
Return to the sense of safety,
Grounding,
Comfort.
Now let's gently release anything that feels heavy.
Imagine any tension,
Any pressure as a soft mist inside of your body,
Swirling in your chest,
Swirling in your belly.
As you breathe in,
Gather this mist into a soft ball of light.
As you exhale,
Gently release it,
Watching it dissolve into the air,
Leaving space for a calm,
Calm,
Clarity,
And peace.
Breathing in,
Breathing out.
Breathing in deeply,
Feeling yourself with light.
Breathing out,
Letting go of anything that no longer serves you.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
You are not your thoughts,
You are not your emotions,
You are the observer,
Always safe,
Always whole.
Now slowly,
Bring your awareness back to your body.
Wiggle your fingers,
Wiggle your toes,
Feel the surface beneath you.
Notice how your breath moves naturally now,
How your body feels at ease.
And when you're ready,
Gently open your eyes,
Take in your surroundings,
And carry the sense of calm and grounding with you into the rest of your day.
Thank you for sharing this moment with me.
You are safe,
You are grounded,
You are enough.
