Welcome!
I'm so grateful you're here,
Taking this time for yourself today.
This meditation is a space to honor the strength and resilience within you.
To connect with the inner power that has carried you through challenges and shaped you who you are today.
So let's begin by finding a comfortable position,
Seated or lying down,
Whatever allows you to feel supported and at ease.
Gently close your eyes or soften your gaze.
Take a deep breath in through your nose,
Feel your belly expand,
And then slowly exhale through your mouth,
Letting go of any tension that you might be carrying.
Let's do this two more times.
Inhale deeply,
And exhale slowly.
One more deep breath in,
And out.
Now,
Let your breath find its natural rhythm,
Steady and calm,
And feel your body settle into this moment.
Bring your awareness to your body.
Notice where you're in contact with the ground,
Or your chair,
Or cushion.
Feel the weight of your body being fully supported.
There's no need to hold yourself up right now.
Just allow yourself to sink into this support.
Start by noticing your feet.
Maybe they feel heavy and grounded.
Then shift your awareness to your legs,
Up to your hips,
And up your spine.
How does your body feel here in this moment?
Take a moment to scan for any areas of tension or tightness.
With your next exhale,
See if you can soften those areas just a little.
So let's take a moment here to fully arrive,
To feel present and at ease.
Now,
Bring your attention to your breath.
Notice the air flowing in and out through your nostrils.
And with each inhale,
Imagine you're drawing in strength,
Grounding,
And resilience.
And as you exhale,
Release any heaviness,
Doubt,
Or fear.
Let's try this together.
Inhale deeply,
Feeling that strength fill your body.
And exhale,
Releasing any tension.
As you continue breathing,
Let's add a visualization.
Picture your breath as a warm,
Golden light.
With each inhale,
This light fills you,
Flowing into every corner of your body.
It energizes and strengthens you.
And as you exhale,
This light carries away anything that no longer serves you.
Any old beliefs,
Stories,
Or energies that just feel heavy.
So take a moment here to visualize this golden light flowing through you,
Filling you with strength.
Let your breath stay soft and steady as you rest in this image.
And now,
I'd like you to bring to mind a moment in your life when you felt strong.
This might be a time when you faced a challenge and overcame it,
Or a moment when you stood up for yourself or someone else.
Let this memory come to you,
But don't overthink it.
Trust the first thing that arises.
As you connect with this moment,
Picture yourself in it.
See the details clearly.
Where you were,
What you were doing,
And who was with you.
Notice how you felt in that moment.
Was it courage,
Determination,
Pride?
Let yourself fully embody that feeling now.
Take a moment to honor the strength and resilience that carried you through that time.
Imagine that strength expanding.
Picture it as a steady flame within you,
Warm,
Unwavering,
And bright.
With each inhale,
That flame grows stronger.
And with each exhale,
It radiates outward,
Filling your whole body with warmth and light.
So let's take a moment here to sit with that strength.
Notice how it feels to connect with this part of yourself.
And remember,
You carry this resilience with you every day.
It's always there,
Even when you can't feel it.
It's what's helped you rise again and again.
So take a deep breath in,
Feeling the warmth of your inner flame,
And exhale softly.
As we begin to transition out of this meditation,
Let's take a moment to honor the resilience of others.
Think of the strength and courage of those who came before you.
Those who paved the way for you to be here today.
Feel the connection to the shared legacy of resilience.
Take a deep breath in,
And let gratitude flow out with your exhale.
Now,
Gently begin to bring awareness back to the space around you.
Notice any sounds or sensations in the room.
Maybe wiggle your fingers and toes,
Inviting movement back into your body.
And when you're ready,
Open your eyes or lift your gaze.
Take a moment to thank yourself for showing up today,
For connecting with the strength within you.
Carry this flame of resilience with you,
Knowing that it's always there to guide and support you.
So until next time,
Never stop growing.
