Hello and welcome to this gentle breathing meditation to help to foster acceptance,
Healing and self-compassion.
Let's just take a few moments to find a quiet space,
Somewhere where you feel safe and supported.
You may want to sit down or lie down,
Allowing your body to settle naturally,
Close your eyes or soften your gaze and starting to draw your attention and your awareness inwards.
Gently making any final adjustments as we settle into our breath,
Taking a slow deep breath in through your nose,
Feeling the air expand within you,
Filling your chest,
Your belly and every space in between,
Allowing your body to expand in a way that is comfortable for you.
As you exhale,
Releasing tension,
Any tightness that you might be carrying,
With each exhale letting it flow out like a soft sigh,
Like waves retreating to the shore.
As you inhale,
Allowing the breath to move and as you exhale,
Letting go of effort or resistance.
Your breath does not demand perfection,
It simply arrives and leaves effortlessly,
Just as it should.
In this moment,
You are enough.
You are enough just as you are.
With each inhale,
Welcome yourself fully,
Just as you are.
With each exhale,
Soften any expectations of perfection,
Of certainty,
Of control.
Life is not meant to be mastered.
Life with all its twists and turns,
And the breath to flow in its own rhythm,
Free from judgment.
Inhaling,
Allowing life to be as it is in this moment.
And as you exhale,
Releasing the need to fix or force.
Inhaling,
Accepting this moment.
Inhaling,
Letting go of expectations.
You may notice as you breathe that thoughts arise.
Maybe the desire to have answers,
To be further along in your journey,
Maybe to return to what was.
Noticing these thoughts,
Honoring,
Validating them.
They do not need to be fought or changed.
Noticing,
Letting them exist and fade,
Like clouds drifting through the sky.
If it's comfortable,
Gently placing your hand over your heart and saying to yourself,
I welcome imperfection.
I trust the pace of my journey.
If healing feels slow,
As frustration lingers,
If weariness settles into your bones,
Know this,
You are not failing,
You are healing.
You are healing at your own pace.
Inhale,
Inviting warmth into the spaces that ache.
Let kindness wrap around like a comforting embrace.
With each exhale,
Release pressure,
Let go of expectations.
There is nothing to prove,
Nowhere to rush.
Healing is a process,
To move at its own pace.
Feel the rise and the fall of your breath,
Steady and forgiving.
Healing doesn't ask for perfection.
It only asks for patience,
For trust,
For tenderness,
For compassion.
And again,
As we breathe,
Whispering to ourselves,
I honour my healing,
However it unfolds.
I am allowed to rest,
Soften,
To receive.
To carry this truth inwards.
Let it settle where it is needed most.
And taking that breath,
Maybe to a certain part of your body.
Maybe feeling it seep into every part of your body.
Letting your body guide you.
If you feel grief,
Frustration,
Or longing,
You do not have to change these feelings.
Every feeling is valid.
Let us acknowledge them with kindness.
Imagine your breath as a quiet companion.
Present,
Unwavering,
Gentle.
Your breath doesn't judge,
It doesn't demand.
It simply moves,
Offering life in every moment.
Your breath that is with you every moment of every day.
A breath that we can come back to at all times.
As we inhale,
Welcoming compassion.
And as we exhale,
Releasing any self-criticism.
As we inhale,
Breathing in warmth,
Comfort,
Kindness.
And as we exhale,
Breathing out expectations,
Stress.
Anything that does not serve you in your healing.
Let this breath remind you.
You are worthy of gentleness.
You are held in kindness,
Always.
And again,
Placing your hand over your heart if that's comfortable.
And saying to yourself,
I am here.
I am enough.
I am enough as I am.
I meet myself with love and kindness.
Just as I would a dear friend.
I am patient with myself.
And allow healing to happen in its own time.
And as we take these final breaths,
Breathing a little deeper.
And as we breathe in,
Filling yourself with ease and warmth.
And as you exhale,
Gently settling into a sense of peace.
Know that this space of acceptance and self-compassion is always here.
You may always return to it as often as you need.
Your breath,
Which supports you in every moment,
Is always here for you to come back to.
Staying here for as long as you would like to.
And when you are ready,
Slowly and gently bringing your awareness back to the room.
Maybe noticing sounds around you.
Maybe bringing ourselves into the present by touching things around us.
Bringing awareness with you as you continue into your day.
Thank you so much for practicing with me.
Take care.
