Hello and welcome.
I'm so glad you've chosen to spend these moments caring for yourself.
If life has felt heavy lately,
If stress and anxiety have been pulling at your thoughts or sitting in your body,
This meditation is a gentle place for you to pause.
For the next few minutes,
Allow this to be your harbor.
A quiet space where you can make space for your body and your mind to shift.
And slow down.
Gently slow down with me.
Find a comfortable position.
You may sit upright with your feet grounded or lie down if that feels better.
Let your hands rest softly,
Perhaps over your heart or on your belly.
And when you're ready,
Gently close your eyes.
Begin by taking a slow breath in through your nose and let it all fall out through your mouth with a sigh.
Let's do that again.
Begin by taking a slow breath in and let it fall out through your mouth.
Slow breath in and release.
With each exhale,
Imagine the body becoming a little heavier,
A little softer.
Your shoulders loosen.
Your jaw unclenches.
Your forehead smooths.
You don't have to hold everything up right now.
Now bring your awareness gently into your body.
Notice the points of contact between your body and the surface beneath you.
Your feet,
Your legs,
Your back,
Your arms.
Allow your body to feel supported.
Sometimes anxiety pulls us into our thoughts.
Right now we're reminding the body,
You are here.
You are safe in this moment.
Now if it feels comfortable,
Cross your arms over your chest so your hands rest on your upper arm or shoulders.
This is called the butterfly hug.
Very gently begin alternating soft taps.
Left hand,
Right hand.
Left,
Right.
Slow and soothing.
This simple movement tells the nervous system that it is okay to settle.
Continue tapping slowly as you breathe.
Inhale,
Tap.
Exhale,
Tap.
Imagine each tap sending a quiet message to your body.
You are okay.
You are allowed to soften.
You are allowed to rest.
Continue for a few more breaths.
Inhale,
Tap.
Exhale,
Tap.
Inhale,
Tap.
Exhale,
Tap.
Then slowly let your hands rest again.
Now bring your awareness to your shoulders.
On your next inhale,
Gently lift your shoulders towards your ears.
Hold for a few moments.
Then exhale and let them drop completely.
Feel the difference.
Again,
Lift,
Hold,
And release.
Let tension melt away like ice cream on a warm Sunday.
Now softening your hands.
Allow the fingers to gently curl and relax.
So often we hold stress here without even realizing it.
Let your hands become loose and peaceful.
Now imagine a soft,
Warm light shining from above.
The light carries calm,
Safety,
And quiet reassurance.
Slowly,
This light begins to pour down onto your crown of your head.
It moves gently into the forehead,
Soothing your thoughts,
Into your jaw,
Relaxing the muscles,
Down to your neck,
Releasing pressure.
The light spreads into your shoulders,
Down your arms,
Into your chest.
If anxiety lives in your chest or in your stomach,
Imagine this light wrapping around that place like a warm blanket.
You don't have to push the anxiety away.
Just allow the warmth to sit beside it.
Breathing in calm,
Breathing out pressure.
Quietly say to yourself,
In this moment,
I am okay.
I am allowed to slow down.
I am allowed to take care of myself.
Let those words settle into your body.
Begin to deepen your breath just slightly.
Notice the room around you.
Notice the steadiness in your body.
Maybe wiggle your fingers,
Your toes.
Then take one final,
Slow breath in.
Breathe in.
Breathe out.
And exhale with a gentle sigh.
And when you're ready,
Slowly open your eyes.
Carry this softness with you.
Namaste.
