Welcome to this meditation to help you ground into the present moment and feel truly held.
Take a comfortable seat or lay down on your back,
Keeping your spine straight and relaxed and just beginning to soften,
Closing your eyes,
Feeling your muscles soften and relax,
Unsettling into an easy,
Natural breath,
Beginning to let the day fall away and with every natural exhale,
Softly let go of anything that happened before this moment and anything that might happen after.
All that exists is this breath.
Now this one.
And now this one.
Beginning to notice the sounds around you,
Any outside noises,
The sound of life outside the room you're in,
Even the sound of your own breath.
Notice the temperature of the air and of your own body,
Acknowledging if you feel warmer or cooler.
Becoming aware of all the spaces where your body meets the ground.
If you're laying down,
Feeling the back of your head supported and safely held by the earth.
Letting your neck and shoulders relax into the floor and feeling the solid ground beneath you,
A dependable and supportive presence.
Imagine you can feel the warm embrace of the earth as you sink a little deeper into it.
Feeling supported through your back,
Your hips,
Your glutes,
As these areas continue to soften,
Melting further into the floor while gravity slowly pulls you,
Invites you to fall more deeply and ground more resolutely.
Feeling your arms become heavy,
Weighted,
Your legs feeling heavy,
As if they could sink slightly into the earth as you lay.
And now taking a deep breath in through your nose,
Feeling the expansion of your lungs and ribcage,
Your belly,
All the spaces in your chest and torso as you fill up with air.
And releasing,
Sighing out,
Feeling the contraction of your lungs and ribcage as you exhale.
Almost dancing between the inhale and exhale with grace.
Taking another deep inhale through the nose,
Feeling the belly expand,
The lungs expand,
And letting it go with a sigh.
Shifting gracefully again from exhale to inhale,
And taking another full deep breath in to both the belly and lungs,
This time holding at the top for a moment.
Feeling the strength of the air in your lungs and heart space,
Sipping in a little more air,
And releasing with an audible sigh.
As you let this breath go,
Continue to keep a slightly slower pace,
As if you were sleeping,
If you're noticing other thoughts coming in,
About the past,
The future,
Worries,
Fears.
A to-do list,
Or any attempt by the mind to take back control.
See if you can let this be okay,
Normal,
Expected,
While you also compassionately and softly bring yourself back to your breath in this moment.
Knowing that your meditation practice is not one that requires perfect focus,
Or an absence of thought,
And realizing that this conscious shift back to the breath is the practice itself.
That your awareness of your mind drifting is a positive experience.
The ability to recognize a shift in thoughts,
And consciously choose which thoughts you will attach to,
And which you'll notice,
But ultimately let go.
And in this moment,
Letting your mind go.
Settling even further,
Deeper into your body.
Taking a moment to ask yourself,
What does it mean to feel truly held?
How does it feel in the body?
To feel held by the love around you?
By the love in you?
Can you try to feel the sensation?
Maybe we've been told,
Or believe,
That only others can truly hold us.
But can you focus on the feeling of being supported,
Safe,
Warm,
And held by loving arms?
Or held,
As ever,
By the solid,
Grounding earth beneath you?
Feeling your soul and heart held by your body.
As your breathing continues at a steady,
Even,
Graceful pace.
Feeling held by the energy of your life-giving breath.
Your inhale and exhale.
Held by the room around you,
And the collective energy of the space you occupy.
Held by the Earth's atmosphere,
The air,
The kinetic,
Solar,
And wind energy swirling around you.
The sound waves and frequencies around you.
The energy of the moon,
The planets,
And the often unseen and unspoken energy between us that guides us to connect and to love.
Let yourself drift in this warm embrace for a moment.
Now,
Beginning to envision,
In the distance,
A being walking toward you.
As they come closer,
You see that it's you.
A version of yourself,
Maybe identical to you now,
Or maybe older.
5,
10,
Maybe 20 years older.
They walk toward you with a knowing smile and compassion in their eyes,
And they embrace you,
Filling your body and soul with a warm,
Bright light of unconditional love.
Let this feeling extend through your whole body.
So light,
So comforting.
Knowing that the future version of you sees you now,
Sees everything that's happened on your journey,
And knows just how incredibly,
Undeniably worthy you are.
How much light exists in your heart.
How much you care about the people in your life.
Let this embrace be filled with all the hope and prosperity for the future.
Your future.
That your wealth,
Your beautiful journey,
Is in front of you.
And as you embrace this version of yourself,
You become it.
Feeling held,
Supported,
Steady,
Strong,
And guided by your own inner knowing.
Your own intuitive presence.
Take a deep breath into this feeling.
Holding at the top.
And exhale.
Taking another deep breath in.
Holding your breath at the top.
And exhale.
Taking the deepest breath yet.
Holding at the top.
Sipping in a little more air.
And let it go.
Beginning to notice the room around you.
Becoming more aware of the sounds around you.
Of your own body.
Of your breath.
Maybe slightly moving your body,
Wiggling fingers and toes.
And when you're ready,
You can open your eyes.
Taking this feeling with you as you go about your day.
Thank you for joining me.
Many blessings and namaste.
