Welcome,
To this guided meditation.
Let's begin.
Close your eyes and take a moment to settle comfortably into your seat or resting position.
Allow your body to soften and release into the surface beneath you.
Gently close your eyes and bring your attention to your breath.
Feel the natural rhythm of your breathing,
Noticing how each inhale expands your chest,
And each exhale releases any tension,
Guiding you into a place of calm.
As you breathe,
Imagine with each inhale that you're drawing in a soothing light,
Filling your body with peace and calm.
With each exhale,
Feel any heaviness or stress gently leaving your body,
As if it's melting away.
Allow yourself to let go,
To release any concerns from the day or week,
Knowing that in this space you are safe and supported.
Now in your mind's eye,
Imagine yourself stepping into a peaceful,
Sunlit meadow,
Nestled at the edge of a lush forest.
The air here is fresh,
Carrying a faint hint of wildflowers.
Gentle rays of sunlight filter through the treetops,
Casting warm golden light over the landscape,
Creating a sanctuary of peace and warmth.
As you walk,
Feel the softness of the grass beneath your feet,
The gentle warmth of the sun on your skin,
And the coolness of the breeze.
This is a safe space,
A space created just for you to find peace,
To let go,
And to reconnect with your own source of strength and calm from within.
Take a deep breath in,
Filling your lungs with this fresh,
Pure air,
And as you exhale,
Let go of any tension or tightness you may feel in your body.
Begin to settle into the steady rhythm of your breathing,
Allowing it to slow and deepen with each breath.
Let each inhale draw in a sense of renewal,
Of calm,
And each exhale release any lingering stress.
Imagine that each breath grounds you more deeply in this meadow,
Connecting you to the earth,
To the trees,
And to this peaceful moment.
Allow yourself to feel a sense of stillness here,
A quiet that calms the mind and allows you to simply be.
As you relax in this tranquil setting,
Bring your awareness to any worries or burdens that you may be carrying.
They could be related to recent events,
Upcoming holidays,
Deadlines,
Financial worries or health concerns,
Anything that has weighed on your heart or mind.
Picture each of these concerns as leaves resting in your hands.
Without judgment,
Notice how they feel.
Notice their weight,
Shape,
Or any other characteristics you would use to describe them.
Again,
Without judgment,
Simply acknowledging their presence.
Now imagine a gentle stream flowing beside you.
The stream is clear and steady,
And it welcomes each of your worries.
It welcomes each leaf that you are ready to release.
Take a moment now to place your worries one by one into the stream,
Watching as each one is carried away by the gentle current.
See the leaves begin to dissolve as they float downstream,
Until they fade completely from sight.
Trust that the stream can carry these concerns,
Allowing you the freedom to simply be in this moment with nothing to carry and nothing to fix.
If any other worries come to mind,
Let them go,
Placing them gently into the water,
Watching them float away,
Farther and farther,
Until they dissolve completely.
As each leaf leaves your hands,
Feel your body becoming lighter,
More open,
And more free.
Now take a moment to bring your awareness back to the feeling of being here in this meadow.
Imagine,
If only for this time,
That you are letting go of the need to control or to hold on,
No longer feeling the need to continue to row upstream.
Instead,
Allow yourself to simply drop the oars.
Visualize yourself surrendering fully to this moment,
Trusting that it's safe to let go.
In this surrender,
Notice any remaining tension,
Any tightness in your body,
Softening and dissolving.
Allow yourself to feel the comfort of being supported by the earth beneath you,
Held by the peace around you.
Let go of any sense of doing or fixing.
In this place,
You are free to simply be.
Now turn your focus inward,
Toward a calm and powerful strength deep within you.
Imagine this inner strength as a soft,
Steady light at the center of your being,
A light that is always there,
Unwavering,
No matter what happens in the world around you.
Allow this light to grow,
Expanding gently with each breath,
Filling your body with warmth and resilience.
Feel it spread through your chest,
Down to your arms and legs,
Reaching every part of you.
This light is your inner peace,
Your anchor.
Know that this strength is always with you,
Accessible at any time.
If any remaining thoughts or worries arise,
Simply allow them to pass,
Like clouds drifting across a clear sky.
You don't need to engage with them.
You can simply be the observer of them,
As you watch them come and go,
While your focus remains on this deep,
Calm center within you.
As we near the end of this journey,
Take a few final,
Deep breaths,
Grounding yourself in this feeling of peace and strength and resiliency.
Know that you can return to this meadow,
To this calm place within you,
Whenever you need.
By closing your eyes,
Breathing deeply and imagining this serene place,
You can reconnect with this feeling of lightness and calm at any time.
This peace is a part of you,
A steady presence that you can carry with you into your day,
Your week,
And beyond.
When you're ready,
Bring awareness back to your fingers and toes.
Take your time as you prepare to return to your surroundings.
Gently open your eyes,
Take a couple more slow,
Deep breaths in and out,
And carry this sense of inner calm and strength with you throughout the rest of your day.
