Let's begin with a few deep breaths.
And as you take these deep breaths,
Let yourself soften into the present moment.
Let go of whatever was challenging for you today and help yourself arrive more fully right here and now.
Notice your body wherever you are.
Maybe you're sitting on a chair or a couch or laying on bed.
Feel the feet on the floor or your back on the bed.
Can you feel the connection?
Now inhale through the nose and exhale with a soft sound.
Repeat this two more times.
Hold the breath.
Hold and then release.
Breathe the breath in and breathe the breath out.
Follow your breath.
Pay attention to it.
Be in awe of it.
We are nothing without breath.
Notice other parts of your body softening,
Resting.
Take another deep breath while softening your stomach area.
Feel your hands and fingers and let them be soft.
Let your arms and shoulders soften too.
Check in with your heart,
Your emotions,
See if you can let whatever is here be here.
Listen to sounds as they come and go.
Listen to your body at this moment.
Is there anything you can soften or invite to soften?
Do you soften your heart,
Your chest,
Your belly?
What about your brows?
Can you separate your fingers?
Feel the air between them.
Relax your shoulders.
Take a moment,
Surrender.
Allow yourself to surrender to gravity.
Allow yourself to surrender and connect with the feeling of being supported.
Feeling supported by the chair beneath you or the ground underneath you,
Even the earth supporting you.
Bring your hands onto your body.
You might bring it to your chest,
Your heart,
Maybe your belly.
Taking a few deep breaths,
Allow yourself to feel the support and kindness from just the touch of your own hand.
Taking a few deep breaths,
Reverse the clock.
See yourself as younger and younger and younger until you get to a version of yourself that feels uncertain in the world.
When you find this younger you,
Be with them.
Go to them.
Whatever feels right,
Sit near them,
Put your arm around them,
Hold them,
Cradle them,
Sit across from them holding hands.
Whatever feels right for you,
Help younger you know that you are loved and cared for and understood.
Let them know they're going to be okay.
They're always okay,
Even when they're scared.
The present you has a safe place to lay your head at night,
Has gotten through all of your struggles.
Let younger you know that they'll be okay,
That they are just fine.
As you experience giving this love and receiving this love,
Notice the feeling in your body.
Maybe a feeling of warmth in the face,
Maybe a smile,
A sense of expansiveness.
Rest in this feeling of open unconditional love for a few minutes.
Shift your attention now to any feelings that may be present in this moment.
Breathing in and breathing out,
Acknowledge any feeling just as it is.
Sometimes we have feelings about our feelings.
We may feel that one feeling is okay or acceptable while another is not.
All feelings are acceptable.
Allow yourself to tune into your body just as it is.
Center your attention on only your breath now.
The breath is a tool to help us soften the body and remember who we are.
Breathing is a privilege.
Surrender the body.
Remember who you are.
Remember what's beneath you and surrender to the higher sense of self.
Inhale through the nose and exhale with a soft sound.
Repeat this two more times.
We're always safe.
We're always whole.
We're all we ever need.
Sit quietly and stay with your breath like the waves of the ocean,
Breathing in,
Breathing out.
Let thoughts fade into the background.
Relax.
Imagine a ball of warm golden light forming in your chest.
This light represents love,
Compassion,
And positive energy.
With each breath,
Allow this light to expand,
Filling your entire body with warmth and positivity.
Now take a moment to express gratitude for this present moment and for the breath that sustains you.
When you're ready,
Gently open your eyes,
Bringing your awareness back to the present moment.
Take a moment to notice how you feel grounded and centered.
Remember that you can always go back and comfort young you and that you are always safe.
You can open your eyes now and begin to move your hands and your feet.
Let yourself reconnect to your surroundings as we finish this meditation.
