Welcome to this breathing meditation.
In this space,
We're going to focus on letting go of what we can't control,
And focusing on the things we can change.
So settle into a quiet space,
Somewhere you feel safe and comfortable.
Maybe sitting with your spine straight,
Or lying down,
Allowing your body to relax fully.
Supporting yourself with cushions,
Blankets,
Anything that gives you a little bit of comfort.
And if you're able to,
Maybe closing your eyes,
Softening your gaze,
Gently placing your hands on your belly to connect with your breath,
And taking a moment to tune into your breath,
Your body,
Without judgement.
Bringing that awareness of anything that's showing up,
Sensations,
Feelings,
Emotions,
Thoughts in your head,
Anything that's showing up,
And let's set an intention of healing,
Of restoration,
And taking this space for you in this moment.
So let's begin by taking three deep breaths.
As deep as you're comfortably able to do,
Inhaling through your nose,
And exhaling through your nose if you're able.
As you breathe,
Imagine yourself releasing tension with each exhale.
Gently softening,
Relaxing,
Letting go of any tightness in your body,
And bringing your awareness inward.
So let's begin by visualising roots,
Roots growing from the soles of your feet,
Deep into the earth.
Feeling that stable energy anchoring you,
Holding you,
Supporting you.
Visualising those roots going down into the earth,
Feeling that connection,
Repeating I am grounded,
Supported,
And safe.
I am grounded,
Supported,
And safe.
The energy of the earth nourishes me,
And restores me.
Allowing our breath to settle into a rhythm,
Not forcing it,
Gently allowing it to settle.
As we inhale,
I draw in strength and stability,
And exhaling,
I let go of fear and exhaustion.
As we inhale,
My body absorbs healing energy,
Exhale,
I am patient with my healing process,
Every step is progress,
And with every breath,
Allowing yourself to sink deeper into that sensation of safety.
As we inhale,
I draw in strength and stability,
I let go of fear and exhaustion,
My body absorbs healing energy,
I am patient with my healing process,
Every step is progress,
And allowing the body to breathe,
To just be.
So let's shift our focus to the heart,
And if it's comfortable,
You could place one hand gently on your chest,
And breathe deeply into this area.
Picture your breath as golden light,
Radiating warmth and healing through your body.
Maybe placing your other hand over the top,
Feeling that sense of safety,
That comfort to your body,
You are safe.
And feeling these affirmations through your body,
As we breathe in,
And as we breathe out.
Healing flows through me with every breath I take.
My body is a vessel of strength.
I trust in the power of my mind,
Body and spirit to recover.
I am surrounded by love,
Light and nurturing energy.
I fill my body with warmth and gentle energy,
And as we exhale,
I release all resistance and allow healing to flow naturally.
As we inhale,
I allow this energy to reach every cell,
And as we exhale,
I release all tension and embrace peace.
Inhaling warmth,
Softness,
Gentleness and healing.
Exhaling resistance,
Tension.
And as you breathe,
Visualise this golden light expanding over,
Creating this protective,
Healing space around you,
And allowing yourself to visualise this,
Connecting to this space,
This golden light,
Feeling the warmth of that light,
Maybe like sunshine.
Feeling that warmth inside you,
That sense of calm,
Peace,
Gentleness,
And starting to feel safe.
We're starting to move our focus now to any emotions that might be showing up in our body.
And maybe taking a moment to notice,
To name any emotions that are showing up,
To validate anything we're feeling.
There's no wrong thing to be feeling here.
Imagine holding these emotions as heavy burdens in your hands.
Something heavy,
This symbol of difficult emotions,
Fatigue,
Exhaustion,
Frustration.
Feel yourself holding this burden.
Breathing in,
And as you exhale,
Slowly start to release this burden.
Breathing in,
Energy resolve,
And as we breathe out,
Dissolve this burden.
With every exhale,
We release a little more.
This heavy burden that we're carrying,
That we're holding in our hands,
With every exhale,
It becomes just a little smaller,
A little lighter.
Feeling that heavy weight,
Gently starting to lift.
And again,
Affirming to ourselves as we breathe,
It is safe to let go of what no longer serves me.
I release doubt and fear,
And I welcome love and peace.
With every breath,
I lighten my load and move towards freedom.
And continuing that visualization of the heavy burden,
Releasing with every exhale.
Maybe it feels a little lighter,
And allowing ourselves the time we need.
Embracing patience,
And our own healing process,
I draw in compassion and self-kindness.
And exhaling,
I release heaviness and I welcome calm.
And again,
Inhaling,
I draw in compassion and self-kindness.
And as we exhale,
I release heaviness and welcome.
And if it helps to exhale a little stronger,
A little lighter,
Feeling like we're letting go,
With every release.
Let's picture yourself standing strong in a field of light,
Surrounded by growth,
By peace,
By energy.
Feeling strength starting to return to your body.
Feeling confidence.
Feeling capable.
Feeling at peace with the process.
My strength and resilience shine brighter every day.
My strength and resilience shine brighter every day.
I am worthy of restoration and a full,
Vibrant life.
I am open to the possibilities of health and joy.
I am open to the possibilities of health and joy.
Release fear with every breath I take.
I embrace hope and release fear with every breath I take.
And as we breathe in,
Breathing in that hope.
And as we breathe out,
Releasing fears and worries.
And allowing yourself to be in that light,
That light shining down,
Surrounding you,
Holding you,
And allowing yourself to sit in this moment.
Allowing yourself to be,
To simply be,
With yourself,
Holding this space for yourself.
Being patient with yourself,
With this healing process.
And knowing that every step we take,
We're moving forward.
Even if it doesn't always feel like it.
Breathing in,
Breathing out.
Anything that isn't serving us.
Allowing ourselves to flush it out,
To let go.
Thank you,
But I don't need you.
And allowing ourselves to rest deeply,
Relaxed in this warmth,
This light,
This safety,
This place of healing that you have created.
And we're going to finish with three deep breaths.
In through the nose,
Down into the belly,
Softly,
Gently,
Deeply.
As we inhale,
I draw in peace and gratitude.
As we exhale,
I am grounded,
In patience,
Safety.
I'm breathing out worries,
Stress.
Breathing in possibility.
And staying here for as long as you'd like to.
Tuning into your body,
And what it needs in this moment.
Very gently starting to bring your awareness back.
Maybe starting to wriggle your fingers,
Stretch your toes.
Maybe gently moving your arms,
Your shoulders.
Rolling your neck a little.
Using your hands to support your eyes as you open them.
Maybe gently tapping around your eyes.
And taking as much time as you would like.
And as we go forward into our day,
Carrying the calm energy that we've created.
That feeling of possibility,
Of hope,
Of healing.
As we go into our day,
And holding that peace and that safety in every moment.
Thank you so much for breathing with me today.
Take care.
