Welcome to this guided meditation.
Take a moment to settle into a comfortable position.
Allow your body to relax.
There is nowhere you need to be right now.
Nothing you need to do.
No one you need to be calm.
For the next few minutes,
Simply give yourself permission to be here.
Take a slow deep breath in through your nose.
And gently exhale through your mouth.
Let's do that again.
Breathing in.
.
.
And breathing out.
Let's do that one more time.
A long,
Slow inhale.
And when you exhale,
Slowly close your eyes,
If that feels comfortable.
Allow your breathing to return to its natural rhythm now.
Notice the support beneath you.
The chair beneath your body,
The floor beneath your feet.
Notice that in this moment you are supported.
You don't need to hold everything on your own.
Take a moment to arrive fully here.
Notice any sounds around you.
Notice the temperature of the air on your skin.
Notice your body itself.
And as you become more present,
Bring your attention to your feet.
Imagine roots beginning to grow from the soles of your feet.
Strong steady roots,
Slowly extending down into the earth beneath you.
The roots go deeper and deeper,
Moving through the floor,
Through the soil.
Through layers of rock and earth.
Anchoring you to the ground deep below into the earth.
Take a moment to feel that connection.
Feel how the earth is carrying you today and allow yourself to feel held.
To feel supported and safe.
And with every breath your roots grow stronger.
And with every exhale you release any tension,
Stress or heaviness that no longer needs to be carried.
Let it all flow down through your roots into the earth.
The earth knows how to transform and recycle energy.
And you don't need to hold on to everything.
Now bring your awareness to the base of your spine,
Your tailbone.
And imagine a beautiful beam of light beginning there.
Warm gentle light and see this light slowly rising upward through your body,
Through your spine,
Through your chest,
Your throat,
Your head and and continuing upward beyond the crown of your head,
Reaching into the sky above.
Going higher and higher.
Connecting you to something greater than yourself.
The universe,
The stars,
The infinite sky.
Feel yourself connected,
Both below and above.
Rooted into the earth.
And connects it to the sky.
You feel grounded and expansive at the same time.
Take a few breaths here in this place at your own pace.
Notice how it feels to be supported from both directions.
There's nothing to force.
Nothing to figure out.
Simply allowing yourself to receive.
Now I invite you to bring your awareness to the center of your chest,
Your heart space.
If you like,
You can place one or both hands.
Over your heart,
If that feels comfortable.
Feel the warmth beneath your hands.
The quiet presence that has been with you through every chapter of your life.
Every place you've lived.
Every goodbye.
And every beginning.
Every version of yourself.
This part of you has always been here.
And perhaps for a moment you can imagine a soft light glowing within your heart.
This soft light feels warm.
And familiar.
Brings you comfort.
Like coming home after a long journey.
Allow that light to expand gently.
Let this light fill your chest.
And then expand even more.
Through your entire body.
Through your energy fields all around you.
Notice how this inner space feels.
Does it feel peaceful or perhaps spacious?
Are safe.
There is no right or wrong experience.
Just simply notice what's there.
And while you are there.
Silently or out loud repeats.
I am safe within myself.
I am grounded wherever I go.
I carry home within me.
I belong to myself.
Allow those words to settle into every cell of your body.
Focus on this home.
Within your own heart.
A place you can return to again and again.
No matter where you are in the world.
No matter what chapter of life you're moving through.
Take a moment now to simply rest in that feeling,
Just being.
And as we begin to close this meditation.
Bring your awareness back to your breath.
Notice the rise and fall of your chest.
Notice the support beneath you.
Feel your roots still connected to the earth.
Feel the light above.
Still connected to the sky.
And feel the home that exists within your heart.
Take a final deep breath in.
And gently exhale.
Wiggle your fingers and wiggle your toes if you like.
Maybe you like to stretch your body a little bit.
And whenever you're ready.
Slowly open your eyes.
Take this feeling of home with you into the rest of your day.
And remember that home is not only a place you arrive at,
It's a feeling you carry within you,
And it's always available to you.
Thank you for meditating with me.
