Welcome to this gentle little meditation for deep relaxation and anchoring.
This practice is designed to honor your personal unique experience and can be completed at any pace of your liking.
Also know you may pause or stop at any time.
You are ultimately in complete control of this experience.
Let's begin by finding a comfortable position in your chair,
Bed,
Or even lying on the floor.
Begin by noticing the surface beneath you.
Take a moment to feel the support provided and the strength of what is beneath you.
And shift just a little to be more comfortable.
Placing a hand over your heart,
Belly,
Or maybe even just touching your side,
Remind yourself the following,
I am only here in this moment.
And let that resonate with you.
Taking a nice slow deep breath in and exhale with a relaxed sigh.
No need to force your breath out,
Just breathe nice and easy and at your own pace.
Feel the air fill your lungs and release in a relaxed breath.
You are in a safe space and the only thing you have to do right now is be present for you.
Bringing awareness to your environment and into your personal sensations,
Close your eyes and take a moment to notice how you feel.
Let's think about your toes and ankles.
Are your feet too warm?
Maybe a little cold?
Are you wearing socks?
If you wiggle your toes gently for a brief moment,
Do you feel the sensation through your calves?
Are your knees comfortable or is everything just a little too tight and cramped?
Continue to allow the sensations to be recognized as we scan upward through your hips.
Allow yourself to shift your position just a tiny bit to be more comfortable and more present.
With eyes still closed and a nice deep breath in,
Release with a relaxed sigh.
Breathing normally,
I would like to invite you on a journey.
Imagine with me,
If you will,
In your mind's eye that you are standing in front of a window from a space that is yours and yours alone,
That happens to overlook the landscape.
Please take a moment to notice the textures around the window and in your safe space.
Notice the shape of the window,
The type of glass,
How many panes of glass are there.
Perhaps you have stained glass.
There are no right or wrong answers here,
Just what you see in your own mind's eye in your own safe space.
Take a moment.
I invite you to touch a pane of glass from your window with your hand to feel the temperature and the smooth surface.
Remembering that you are in a safe space.
You are merely an observer of the chaos in the world outside of your window.
And breathe easy as you touch the glass with your fingertips.
Just breathe and focus on what the glass feels like.
Is it warm to touch,
Due to the sun coming in?
Or is it just a warm day outside?
Is it raining?
Is it a summer rain?
Or a spring rain?
Perhaps you see droplets of rain falling from the sky to gently bathe the leaves and grasses that are stretched out beyond your window.
What is the weather outside for you?
And at this moment,
Perhaps a breeze causes the trees to sway with their leaves billowing like plumes of feathers.
In that moment,
In your mind's eye,
You are safe.
All of this and this experience is yours and yours alone.
And you may return at any time to observe your world from your window.
I ask that you allow the following to resonate with you.
I am safe in this moment.
My emotions and physical needs are valid.
I honor my own unique pace of growth and healing.
Let your breath become slower and softer.
Imagine your tension melting away and being replaced by a gentle calm as you focus on the colors of the landscape from your side of the window.
Enjoy this moment.
Gently bring your attention back to your physical environment by wiggling your fingertips and toes just a bit.
You might want to ever so slightly shift your position.
Take your time and when ready,
Open your eyes slowly.
And be at peace.
