Welcome to your guided meditation for mental health and emotional balance.
I welcome you to find a comfortable position,
Whether seated or lying down.
Gently close your eyes and take a deep breath in,
And a slower,
Longer exhale.
And allow yourself to arrive in this moment,
Setting aside any worries or distractions.
This time is just for you to reset,
To heal,
And to find balance.
Take another deep breath in,
Filling your lungs with fresh air,
And exhale,
Releasing any tension.
Feel the surface beneath you supporting your body,
And with each breath,
Allow yourself to feel more present.
Notice the gentle rise and fall of your chest,
The feeling of air moving in and out.
If your mind wanders,
Which is normal,
That's okay,
Just gently bring your focus back to your breath.
Now bring your awareness to the top of your head.
Relax your forehead,
Unclench your jaw,
And soften your shoulders.
Allow any tension in your neck and arms to melt away,
Welcoming and feeling relaxation moving down your spine,
Through your legs,
And into your feet.
Maybe it has a color,
A color you associate with calm and serenity.
With each exhale,
Release any stress stored in your body,
And maybe that has a color as well.
If any emotions arise,
Simply acknowledge them without judgment.
Picture them as passing clouds in the sky,
Here for a moment,
And slowly drifting away the next.
You are not your thoughts,
And you are not your emotions.
You are the observer,
Simply noticing them without attachment.
And I welcome you to bring to mind a gentle,
Loving voice.
One that is familiar,
Or one that is a creation of your own.
One that speaks with kindness,
Patience,
And understanding.
Imagine yourself surrounded by warmth and light of this voice.
And when you are ready,
I welcome you to repeat to yourself that I am doing my best,
My best is enough,
I am worthy of love and care,
Even on days I might not feel like it,
And that I release what I cannot control,
And I embrace what I can.
And for a moment,
Allow these words to sink in,
Allowing them to sit side by side,
Coexist,
Or even maybe replace any self-criticism or doubt.
Slowly bring your awareness back to this moment,
As we allow ourselves to envision standing in a peaceful place.
Maybe it's a quiet meadow,
A calm beach,
Or a serene forest.
Feel the warmth of the sun,
Or the gentle breeze on your skin.
Imagine each breath filling you with strength,
Peace,
And clarity.
And with every exhale,
We release and let go of heaviness and tension.
Maybe this peaceful place is a place you know,
Or one that you envision in your mind and soul.
A safe place,
Full of emotional safety and groundedness.
And when you are ready,
Slowly bring awareness back to the body,
Wiggling our fingers and toes,
Feeling connected to our body.
And when you are ready,
You can gently open your eyes.
And I welcome you and do hope that you are able to carry this sense of peace and balance with you throughout the rest of your day or week.
Thank you for practicing with me.
Be well.
