A warm welcome to this guided meditation,
Designed to help you find stillness,
And to keep you calm and centered as you navigate through everyday life,
Or to help you in more difficult and stressful times.
It's so easy in today's hectic world to suddenly find ourselves feeling completely overwhelmed,
Or even frozen with worry and anxiety,
Unable to be calm or rational.
By taking this time to recover a calmness within ourselves,
And to find that stillness again,
Then we can come back to our daily life with a free and open mind,
A calmer mind,
Which will allow us to feel more capable,
Confident,
And ready as we continue to move forward.
Begin by finding a comfortable place where you can sit or lie down,
Whatever works for you.
You might notice that,
Right now,
Your mind is still full of chatter and racing thoughts.
Be encouraged that this is perfectly normal,
So try not to be too hard on yourself for simply being human.
Give yourself a gentle reminder that while these thoughts and worries are valid,
They are not useful to you at this moment,
And you can come back to them later.
For now,
Just focus on my voice,
And give yourself permission to enjoy this meditation today.
This is your time.
Now,
Begin by slowly exhaling any remaining breath that you have,
And when you feel that urge to breathe in,
Take a nice,
Slow inhale through the nose.
As you reach the top,
Hold it for just a moment,
Notice how it feels,
And release on a long out-breath.
Enjoy the sensation of starting to let go,
And as you feel the urge to breathe again,
Let the belly expand as you inhale through the nose.
Hold it here,
And breathe out through the mouth for as long as you comfortably can.
Again,
Inhale this pure,
Fresh air.
Hold,
And gently blow away all your thoughts and worries,
Allow your body and mind to soften.
Continue to breathe in this way in your own time,
And focus on that longer out-breath.
This really does help to calm the nervous system,
And slow us down on our journey to find stillness.
And now,
Allow the breath to fall back to a natural rhythm,
And enjoy this gentle rising and falling sensation.
Notice if you can feel anything different already.
Now,
Imagine that at the top of your head is a blue orb,
Pulsing with a soothing light.
The light radiates a warmth across the top of your head,
And you watch any remaining thoughts drift from your mind,
And slowly fade out of sight.
The orb moves down to your face now,
And there is a softness running over your eyelids,
Your nose and cheeks,
Your jaw and your lips.
As the blue light descends,
There is a warmth that trickles into your neck and your shoulders.
You acknowledge any tension you might be holding in this area,
And you give yourself permission to let it go now.
A calming softness runs through your neck and shoulders,
As they completely relax.
The pulsing light divides in two,
And a pair of blue stars begin to glide down your arms,
Loosening your biceps and your forearms,
Loosening your elbows,
And allowing your hands and fingers to be heavy.
The two blue stars merge back together in your chest now,
And the light gives off a pulsing warmth in your ribcage,
And a smile creeps across your face.
As you take a slow,
Deep breath in,
You feel your chest becoming open and free.
And as you breathe out,
The blue light floats down into your stomach.
You allow a beautiful release in your tummy,
As you let go of any pressure to hold in today.
There is a new sense of gratitude building within you.
Gratitude for this wonderful body that has carried you so far and done so much for you over many years.
It deserves your love and your full acceptance.
The pulsing blue orb descends into your lower back,
And slowly moves up and down your spine,
Providing a wonderful softness.
This feeling spreads out across the whole of your back,
Relaxing each muscle and joint.
This enchanting blue light splits in two once again,
And this time it moves down your legs.
You feel a softness in your thighs as the muscles relax.
Your knees are loose and open.
Your calves are heavy now,
As you let go of all control.
A gentle vibration runs through your ankles,
Along the tops and soles of your feet,
And all the way into your toes.
Your whole body is calm.
Your whole body is relaxed.
Enjoy this comforting sensation within you now.
The orb gently floats back up into your stomach and begins to pulse with the blue starlight.
This is your center and your core.
With each pulse,
The relaxation is growing,
And the healing light surges through you,
Calming your mind and filling you with comfort and peace.
And with these wonderful feelings washing over you,
You can repeat the following words.
I am calm.
I am capable.
I am in control.
I am calm.
I am capable.
I am in control.
I am calm.
I am capable.
I am in control.
As the light continues to pulse,
You can take this moment to really feel the words of affirmation and to let your mind wander wherever it would like to wander.
And now,
Just bring your focus back to your body and your breath.
Acknowledge any new thoughts,
Feelings or sensations that might be there,
And allow them to stay with you as you move forward now.
I hope that you're feeling more centered,
Grounded and calm.
You've done amazing today.
If you'd like a moment to sit with these feelings or continue with some affirmations of your own,
Then the music will continue for a little while longer to allow you to do this.
Thank you for joining me,
And I hope you have a wonderful day.
