Welcome,
I am Heather and this is a gentle practice to help you relax your body,
Quiet your mind and return to yourself.
You can do this meditation lying down or in a comfortable seated position.
Let your body settle and your shoulders soften.
Let your hands rest wherever they feel comfortable and allow your body to arrive into this stillness.
There is nowhere else you need to be right now.
Nothing you need to figure out.
Just be.
In this moment.
Right here.
Right now.
Begin to let your attention shift away from the to-do list.
Away from your thoughts and your planning from the roles,
Demands,
And responsibilities of the outside world.
Gently guide your awareness into the present moment.
Feel the air against your skin.
Notice the sounds around you.
Become aware of the rhythm of your own breath.
No need to change it.
Just notice your breath.
Let it be the doorway back into your body.
Observing the inhale and the exhale,
The rise and the fall.
The gentle movement of breath moving through you.
Now begin to slightly lengthen your breath.
Breathing in what you need.
And exhaling what you're ready to release.
Breathe in softness.
Exhale the demands of the day.
Breathe in support.
Exhale the roles you're carrying.
Breathe in presence.
And let go of anything that no longer needs to be held by your body right now.
Let the stress begin to leave your body and your mind.
And gift yourself this time to simply be.
Now bring awareness to the top of your head.
And imagine a gentle warm light.
Beginning to stream down over your body.
Saw.
Golden,
Warm,
Loving.
Let this warm light move across your forehead.
Releasing any tension around your eyes.
Let your eyes soften Let the space between your eyebrows soften.
Let your jaw release.
May even part your lips.
Letting go of any tightness you've been holding in your veins.
Now allow this warm light to move down your neck.
Across your shoulders.
Yet your shoulders drop away from your ears.
Becoming heavy,
Supported,
Released.
Let the warmth move into the center of your chest and bring attention to your heart.
Let this presence remind you I'm safe in this moment.
I'm supported.
I can soften.
Now let that light move down through your arms.
Your elbows.
Your wrist.
Hands and fingers.
All the way to your fingertips.
Let your grip on the outside world soften.
There is nothing you need to hold tightly right now.
Now bring your awareness into your solar plexus,
The space around your upper belly.
Let this space soften let your belly release Let your breath move gently through the center of your body.
Now you're bringing awareness to your hips your legs.
All the way down to your feet and into your toes.
Let the lower half of your body become heavy,
Grounded,
Held.
Supported.
Now become aware of the back body.
The base of your spine,
Your lower back.
You're made back.
Your upper back.
Let a gentle,
Soothing energy move from the base of your spine all the way up to the back of your neck.
In the back of your head.
At the crown of your head.
And then softly center of your forehead,
Your third eye,
The space of inner knowing.
The space of intuition.
Now become aware of the loving energy that exists within you,
Like a warm embrace,
A soft space to land.
This energy is always here inside of you.
You can return to it anytime.
You don't have to earn it or chase it.
It's already here within you.
Notice your mind softening,
Your body softening,
Your breath.
Your entire nervous system begins to settle.
You are safe to rest.
And return to yourself.
And if your mind wanders,
That's okay.
You don't need to judge it.
And you don't need to follow every thought.
Just let each thought pass like a cloud moving across the sky and gently return to your breath.
Notice the movement of your breath,
The inhale and the exhale.
Arise in the palm.
Let your breath guide you back into your body.
Into this moment.
Now begin to feel the support of the surface beneath you,
The bed,
The chair,
The floor,
The earth.
Notice how you're being held.
The air against your skin.
The sounds around you.
The weight of your body.
Slowly begin to bring awareness back into your fingers and toes.
Making small movements.
Take one more long breath in.
Hold it for a moment.
And let it out.
A nice,
Big,
Audible sigh.
Begin breathing.
Hold it,
And let it out.
When you're ready,
Gently blink your eyes open.
Coming back slowly to yourself.
Carry this steadiness with you today.
Thank you for practicing with me.
May you move through the rest of your day feeling more grounded,
More supported,
And more connected to you.
