Welcome to this breathing meditation.
Today we're going to set an intention for healing and creating a safe and gentle space for rest and renewal.
So let us arrive in the moment,
Allowing ourselves this time to simply be,
This time without pressure or expectation,
Whether you're sitting comfortably or lying down,
Allowing your body to find the position that feels the most supportive,
Making any little adjustments,
Maybe taking props,
Cushions,
Blankets,
Anything that you need to make yourself feel more supported,
More comfortable and ready to commit to your practice.
If closing your eyes feels good,
Allow them to softly close.
If you prefer to keep your eyes open,
Softly rest in your gaze somewhere ahead of you.
Know that you are held here in safety,
Nothing here needs to be forced,
Just gentle awareness,
A quiet honouring and acceptance of where you are today,
Where you are in this moment,
And allowing ourselves to just be.
Let's take a deep breath together,
Slowly inhaling at a pace that feels comfortable to you,
Feeling the air move gently in through your nose,
Filling your lungs,
Expanding softly into your belly if you're able,
And then as you exhale,
Letting it all go,
Again,
When you're ready,
Gently inhaling,
Allowing that gentle expansion,
And then your slow,
Easy exhale,
Not forcing anything,
Knowing at exactly our own pace,
Whatever is comfortable to you.
With each breath,
Allow yourself to arrive fully in this space.
There is nothing you need to change,
Nothing you need to fix,
You are already enough,
Just as you are.
So let's bring attention to your breath now,
Not to control it,
But simply to witness it,
Noticing without judgement,
Being curious about your breath,
How is your breath today,
Is it shallow or deep,
Slow or fast,
Whatever it is,
Let it be exactly as it needs to be,
And if you find that your mind wanders,
Gently,
Without judgement,
Bringing it back to the breath,
And if it feels right,
You could gently place a hand onto your belly,
Gently offering yourself the same kindness you would to a friend,
And as you feel your hand resting onto your belly,
Maybe noticing the soft rise and fall beneath your hand,
Noticing that connection,
That feeling of breathing into your hand,
In that rhythm that is uniquely yours,
With every breath,
Allowing the body to soften,
With every inhale,
Welcoming ease,
And with every exhale,
Allowing release.
There is no rush,
You are safe in this rhythm,
Now let's take a moment to tune into your body,
Any other sensations,
Feelings that might be showing up,
You might be carrying fatigue,
Discomfort,
Tension,
Any other sensations that are unique to you,
And that's ok,
Instead of pushing anything away,
Simply acknowledging it,
Just as it is,
If your body feels heavy,
Allow that feeling to be present,
If there is tightness,
Let it be noticed,
Without judgement,
And as you observe,
Gently shift your awareness towards any areas that feel even the smallest bit at ease,
Maybe a softness in your hands,
A looseness in your shoulders,
A coolness in the air around you,
Imagining these pockets of ease expanding,
Spreading like ripples across water,
Let them soothe the edges of any discomfort,
Offering warmth and relaxation in their wake.
Now I invite you to picture a warm,
Gentle light,
A soft golden glow just above you,
This light is not here to fix or to cure,
It is simply here to comfort,
To hold,
And to offer ease.
With your breath,
Imagine it gently descending,
Touching the top of your head,
Warming your forehead,
A soft golden glow,
Soothing and calm.
With each inhale,
Let it drift lower,
Relaxing your neck,
Releasing the weight in your shoulders,
Feel its warmth as it moves down your arms,
Into your chest,
Wrapping around your heart centre.
There is no rush,
It moves exactly as it needs to,
Offering rest,
Presence,
Kindness,
Stillness.
This light continues down through your abdomen,
Your hips,
Your legs,
And finally all the way to your feet,
To the ends of your toes,
Holding you in warmth,
In safety,
In care.
You are embraced,
Exactly as you are.
Within this cocoon of light,
I invite you to hold an intention,
A whisper of healing,
It doesn't need to be big or profound.
It can be a word,
A feeling,
An image,
A gentle promise to yourself,
Perhaps it's ease,
Hope,
Patience.
Or simply,
I allow healing in my own way,
At my own pace,
I am healing steadily,
I am becoming stronger,
I am learning the wisdom of my body.
Let your intention settle into your heart,
Like a seed gently planted,
It doesn't need to grow today,
It doesn't need to be anything more than a quiet presence.
A small seed that over time will be watered and will grow,
Trust that it is enough.
As you hold this intention,
Saying it to yourself,
Maybe placing your hand over your heart as you do so,
Allowing this seed that you are planting to bed in.
And over time to become more secure,
As it grows roots and starts to flower,
And as you feel into your body and allow yourself to feel comforted,
To feel supported.
Allow these affirmations to roll gently through your body,
I am worthy of healing exactly as I am,
I allow myself to rest without guilt.
Healing is a journey,
And I honour my pace,
My body and spirit are doing the best they can,
I am held in light and ease.
Feel free to repeat these words if they resonate,
Or simply to let them drift past you like a soft wind,
And with every repetition,
Feeling that strength gently building within your body.
Staying here for as long as you need to,
And whenever you feel ready,
Gently starting to bring some awareness back to your room.
Maybe very gently wriggling your fingers and toes,
Maybe rolling your shoulders,
Taking a deeper breath as you inhale,
And exhaling fully.
If you'd like to,
Placing a hand over your heart,
Honouring this time you've given yourself,
And maybe repeating that intention,
That word or phrase,
Feeling or image.
Feeling that into your body,
And knowing that you can return to this moment,
To this intention,
To this space,
Whenever you need to.
A space of time,
A space of rest,
A space of healing,
A space that is always waiting for you.
Thank you so much for practicing with me today,
Take care.
