This is a 10-minute meditation for uplifting the spirit during the holidays.
Welcome.
The holidays can bring joy but they can also be a time of challenge and reflection.
This meditation is here to help you find a sense of lightness,
Peace and warmth within yourself,
No matter what's happening around you.
Find a comfortable position,
Either seated or lying down,
And gently close your eyes.
Let's take a moment to focus on your breath.
Take a deep breath in through your nose,
Feeling your belly expand,
And gently exhale through your mouth,
Letting go of any tension.
Breathe in again,
Imagining yourself inhaling peace,
And exhale,
Releasing any heaviness.
Continue breathing naturally,
Noticing the rhythm of your breath.
Feel the connection between your body and the surface beneath you.
You are safe.
You are supported.
Continue to focus on your breath.
Now bring your awareness to the top of your head,
Imagining a warm golden light beginning to flow down through your body.
Feel this light relaxing your forehead,
Your cheeks,
And your jaw.
Let it travel down your neck and shoulders,
Melting away any tension.
As it continues to flow,
Feel it filling your chest with warmth and your heart with love.
Let it move through your arms and hands,
Torso,
Legs,
And your feet,
Grounding you in comfort and ease.
Now imagine a small glowing light in your heart center.
This is your inner spark,
Your essence.
With each inhale,
See this light grow brighter.
With each exhale,
Feel it expand outward,
Filling your entire body with warmth and joy.
As this light fills you,
Repeat silently or out loud,
I am worthy of joy.
I am a source of light and love.
I choose to feel peace in this moment.
Let this light extend beyond your body,
Surrounding you like a protective bubble of radiant energy.
Think of one thing,
Big or small,
That you're grateful for right now.
It could be the air you breathe,
The sound of laughter,
Or a moment of kindness.
Allow this gratitude to fill your heart and amplify your light.
If it feels right,
Imagine sending this light to someone else,
Perhaps a loved one or even someone you don't know,
Who may also need uplifting this holiday season.
Bring your awareness back to your breath,
Noticing how it feels to be present in your body.
When you're ready,
Gently wiggle your fingers and toes and slowly open your eyes.
Carry this sense of lightness and warmth with you throughout your day,
Knowing that you are enough just as you are.
This practice can be repeated as often as needed during the holiday season to help restore a sense of peace and joy.
