Hello friend and welcome,
My name is Autumn and I am so glad you are here.
I'd like you to find a really comfortable position for your body,
Sitting or lying down,
Whatever feels right for you.
Of course no driving.
And as you settle in,
Just adjust yourself where you feel any discomfort.
Take the time you need for this.
And as you do,
I'll share a bit about our time together today.
In a few moments I'll ask you to take three deep breaths and after this you'll return to your regular rhythm of breathing.
From there your only job will be to keep breathing as you listen to my words.
If you fall asleep at any time,
It just means you feel safe and you need the rest.
Please don't worry about this,
Just come back and listen again when you are ready.
And now let's begin.
Taking a deep breath in and release.
Take another deep breath in and release in your time.
One more deep breath in and release fully into the gentle rhythm of your regular breath now.
As you breathe notice the air moving in and out,
You don't need to change it,
Just notice that it's happening,
Quiet proof that life is moving through you.
Let your body settle where you are.
Feel yourself being kindly held by the surface below you.
There's nothing you need to do right now,
No mask to wear,
No goal to reach,
Nothing to remember.
Just this breath,
Breathing in and out in your own time now.
If it feels okay for you,
Place a hand on your chest.
Feel the warmth under your palm,
That's life here and now choosing you.
Remembering to breathe.
There may be feelings arising now.
You might feel empty,
You might feel everything at once,
Whatever it is,
Just let it be in this moment.
Perhaps you've been trying hard,
Trying to hold yourself together and right now it's okay to stop trying.
There's nothing wrong with you for feeling this way my friend,
You are not broken,
You're just a human and in pain.
Perhaps you've carried too much for too long and so right now just breathe.
It's time now to lay some of that which you carry down.
This is not a time to think your way out,
No.
This gentle space holds you warmly,
Let the safety of this moment,
In my words,
Be a soft blanket,
Gentle,
Calm,
Peaceful.
If your thoughts start to wander,
That's okay.
Gently guide yourself back with a breath,
Each breath says,
I am still here.
Each breath says,
I am allowed to rest.
For you are safe in this moment,
You are allowed to let go.
Remembering to breathe.
You don't have to dive in,
Just acknowledge it's there,
Waiting for your attention.
Sometimes pain and sadness is just love with nowhere to go.
Sometimes it's the echo of times you weren't held the way you needed.
Sometimes it's just exhaustion.
Whatever yours is today,
Let it know,
You don't have to fight for my attention anymore.
Feel your breath move softly through your chest.
Each breath out releases more tension,
Each breath in brings more peace and space.
Maybe tears come,
Maybe nothing comes.
It is true that both are healing in their own way.
If pain arises,
Whisper to yourself,
I am safe enough to feel.
I am safe enough to feel.
It is okay to let this move through me.
You might imagine your body exhaling a little bit of the heaviness,
Not forcing,
Just letting gravity take it,
As if the earth beneath you knows what to do with your pain.
Keep breathing.
You may be holding anger,
A messenger that has become stuck inside you,
Around and around trying to find its way out.
You do not need to think or to know any answers.
Just feel the wave glide its way through your body,
Seeking release,
Freedom to leave your body today.
I can do this.
My body is designed for this.
I can do this,
For my body is designed for this.
Anger carries messages.
I will learn to speak my needs clearly in positive ways for my self-care.
I am learning to speak my needs clearly in positive ways for my self-care.
Remembering to breathe.
Perhaps you've been holding grief for a long time.
Your mind may whisper,
I can't do this anymore.
Let another part whisper back,
I'm still here.
And you are here,
My friend.
And that means healing is possible here and now.
And healing is in the softening.
Even if you feel nothing,
Something inside you is still reaching for the light.
And that quiet reaching is enough.
Let's rebuild a little safety and strength within you.
Not by pretending everything is fine,
But by remembering that you are more than all you have been carrying.
You are more than all you have been carrying.
You are the one who has survived every hard day so far.
You are the one who keeps showing up for your own breath and so you bless yourself.
I may not believe it quite yet,
But I am courageous.
I may not believe it quite yet,
But I am courageous.
I may not believe it quite yet,
But I have earned my resilience.
A deep growing wisdom.
I am learning to believe in myself again.
I have been courageous even in my darkness,
For I am here breathing.
I know there is more than I have been carrying because I have kept breathing for it.
It doesn't need to feel true yet.
Just let the words sit near your heart like seeds gently planted.
Your loneliness does not make you wrong.
It does not mean you are unworthy of love or belonging.
It just means your soul is calling for connection,
Gentleness and light.
Even now there are people who would care if they saw your pain.
Even now life still has a quiet kindness waiting for you.
For you there is an ocean of kind moments coming for you.
You are not too late.
You are still part of our world.
And so many you may not have even met yet want you to be here.
Remembering to breathe.
Let that breath remind you that you are alive.
And that being alive means change is always possible.
For you are here.
And that means there is time.
Time for love.
Time for light.
Time for your healing.
Feel these truths begin to settle into you.
And whisper after me softly now.
I am enough in this moment.
I am enough in this moment.
I can just be and breathe.
I can just be and breathe.
I let myself hope because I am allowed to hope.
I let myself hope because I am allowed to hope.
And staying with your breath now.
Let yourself be gently,
Kindly and safely comforted.
Fully known and accepted.
Hear my words and know you are not alone.
My heart is hurting because it is speaking to me.
It asks that I remember I am lovable.
I am loved by the great wisdom and care of the universe.
My mind may tell me differently yet I will soon come to understand.
Keep breathing now.
I surrender the belief that I am wrong to the immense great spirit of loving care.
I surrender the old belief that I am wrong to the great spirit of love and care.
I say yes to being loved by real love.
For you my friend are a beautiful soul seeking love here on this earth.
And I am here to tell you,
To remind you that you are indeed important,
Cared for and lovable.
You are worthy.
I am loved just as I am.
I am lovable.
I am loved just as I am.
I will soon learn this truth is very much my own truth.
It's a gift.
I am held in peace,
Calm and the gentle grace of infinite love right here and now.
I am held in peace,
Calm and the gentle grace of infinite love right here and now.
For this is my truth.
And as we bring our meditation to a close,
Please remember to be gentle with yourself.
You have allowed yourself to open up as much as you can today and this is very good.
You are always welcome to spend time here remembering you are enough and you are not alone my friend.
You may drift off to sleep as needed in the calm and peace now.
Or when you are ready,
Gently opening your eyes,
Moving your fingers and toes,
Notice the space around you now.
And always remember you are alive for great purpose and goodness.
