Welcome to this gentle reset meditation,
Coming back to yourself.
Take a moment to settle into a comfortable position.
You can be seated,
Lying down,
Or anywhere your body feels supported.
Allow your eyes to gently close or soften your gaze.
There's nothing you need to do right now,
Nowhere you need to go.
This time is just for you.
Begin by taking a slow,
Deep breath in through your nose and exhale gently through your mouth.
Again,
Inhale,
Allowing the breath to fill your chest and belly,
And exhale,
Releasing the day.
One more time,
Slow,
Steady breath in,
And a long,
Easy breath out.
If your mind feels busy,
That's okay.
You don't need to push thoughts away,
Just notice them and let them drift past like clouds moving across the sky.
And with each breath,
That brings you a little bit deeper into this moment.
Bring your attention to the top of your head and slowly begin to scan downward through your body.
Notice your forehead,
Your eyes,
Your jaw.
If you're holding any tension here,
Invite it to soften.
Let your awareness move into your neck and your shoulders.
So many of us carry the weight of responsibility here.
With your next exhale,
Imagine those shoulders dropping just a bit as if you're setting something down you no longer need to hold.
Continue down through your arms,
Your hands,
Your fingers.
Feel their natural heaviness,
Their warmth,
Their ease.
Now bring your awareness to your chest and your heart space and notice the gentle rise and fall of your breath.
There's no need to change it,
Just observe.
Let your attention move into your belly,
Your hips,
Your legs,
All the way down to your feet.
Feel the support beneath you,
The ground,
The chair,
The bed,
Holding you completely.
Your body knows how to relax.
You're simply giving it permission.
Now gently ask yourself without judgment,
How do I feel right now?
There's no right or wrong answer.
Whatever comes up,
Welcome it with kindness.
And now ask,
How do I want to feel?
Is it calm?
Steady?
Or maybe something else entirely.
Imagine that feeling as a soft light,
A color,
A warmth,
An energy.
With each inhale,
Invite that feeling in.
And with each exhale,
Allow it to spread through your body.
Let it fill your chest,
Your belly,
Your arms,
Your legs.
You never have to wait for circumstances to change to feel this way.
You can choose this feeling right here,
Right now,
And whenever you need it.
Imagine yourself in a place where you feel calm and safe.
Maybe it's by the water,
In nature,
Or somewhere cozy and familiar,
Like a favorite chair.
And notice what's around you.
The sounds,
The lights,
The temperature,
Any smells.
And let's just take a moment to fully arrive in this space.
Here,
You are not rushing.
You are exactly where you need to be.
Let yourself rest here for a few quiet breaths.
Silently or softly repeat,
I am allowed to slow down.
I trust myself to know what I need.
I release what no longer serves me.
I choose how I want to feel today and in this moment.
Let each of these phrases settle gently into your body.
If you're able to,
Place your hand on your heart.
And take some nice,
Slow,
Deep breaths here.
Reminding you that you are safe and you are supported.
When you're ready,
You can begin to bring your awareness back to your breath.
Back to your body.
Wiggle your fingers and toes.
And slowly notice the space around you.
Take one final deep breath in.
And exhale slowly.
And when you're ready,
Gently open your eyes.
Carry this feeling with you as you move through the rest of your day,
Knowing you can return to this calm anytime you choose.
For more information,
Visit www.
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