Welcome to this sacred space.
I'm Pony,
And it's an honor to guide you through this meditation.
Let's create a moment of stillness together.
Take a moment to settle in.
Whether you're seated or lying down,
Find a position that feels comfortable,
Yet allows you to remain alert.
And gently close your eyes or soften your gaze,
Allowing the outer world to fade into the background.
Begin by simply noticing your breath.
There's no need to change or control it.
Just observe it as it is.
Feel the cool air as it enters through your nostrils and the warm air as it leaves.
Now bring your awareness to the rise and fall of your chest or the gentle expansion and contraction of your belly.
Notice how your body moves effortlessly with each inhale and exhale,
Like the ebb and flow of ocean waves.
If your mind begins to wander,
Gently guide it back to the breath.
You might even use a simple phrase to anchor yourself,
Silently saying,
In as you inhale in,
And out as you exhale.
With each breath,
Feel your body soften.
Let go of any tension in your shoulders,
Your jaw,
Your arms and hands,
Allowing the rhythm of your breath to remind you that you are safe,
You are grounded,
And you are present.
Take a moment now to deepen your breath slightly.
Inhale for a count of four,
Pause for a moment,
And exhale slowly for a count of six.
Let this elongated exhale invite a sense of calm and relaxation.
And when you're ready,
Return to your natural breath,
Trusting its wisdom,
Feeling gratitude for this simple yet powerful act of breathing.
I'm so grateful you joined me.
Take this sense of connection and peace with you,
And remember,
It's always within reach.
Take your time to transition out of this meditation.
Whenever you feel ready,
Gently blink open the windows of your eyes and return to your day with a renewed sense of calm.
Welcome to this sacred space.
I'm Poni,
And it's an honor to guide you through this meditation.
Let's create a moment of stillness together.
Take a moment to settle in.
Whether you're seated or lying down,
Find a position that feels comfortable yet allows you to remain alert.
And gently close your eyes or soften your gaze,
Allowing the outer world to fade into the background.
Begin by simply noticing your breath.
There's no need to change or control it.
Just observe it as it is.
Feel the cool air as it enters through your nostrils and the warm air as it leaves.
Now bring your awareness to the rise and fall of your chest or the gentle expansion and contraction of your belly.
Notice how your body moves effortlessly with each inhale and exhale,
Like the ebb and flow of ocean waves.
If your mind begins to wander,
Gently guide it back to the breath.
You might even use a simple phrase to anchor yourself,
Silently saying,
In as you inhale in and out as you exhale.
With each breath,
Feel your body soften.
Let go of any tension in your shoulders,
Your jaw,
Your arms and hands,
Allowing the rhythm of your breath to remind you that you are safe,
You are grounded and you are present.
Take a moment now to deepen your breath slightly.
Inhale for a count of four,
Pause for a moment and exhale slowly for a count of six.
Let this elongated exhale invite a sense of calm and relaxation.
And when you're ready,
Return to your natural breath,
Trusting its wisdom,
Feeling gratitude for this simple yet powerful act of breathing.
I'm so grateful you joined me.
Take this sense of connection and peace with you and remember,
It's always within reach.
Take your time to transition out of this meditation.
Whenever you feel ready,
Gently blink open the windows of your eyes and return to your day with a renewed sense of calm.
