Hello everyone,
My name is Amelia and I'd like to thank you for joining this meditation.
This time we're going to spend together is for you to process whatever you may be feeling this week,
Whether it's stress,
Disappointment,
Uncertainty.
Let's begin this meditation by taking a deep breath in,
Filling our belly,
Pushing it up to the sky,
And then letting everything out,
Opening your mouth,
Making an audible sound on your exhale.
Let's do this one more time,
Biggest breath of your day,
Pushing your belly to the sky while you inhale,
And then pulling your belly button to your spine,
Audibly letting out any stale air that's left in your body.
Whatever position you're in,
Whether you're lying down or sitting up,
Find some grounding,
Start to connect your body to the floor or the chair,
Start to feel your body connected.
If it feels right,
Close your eyes,
Soften your gaze.
We're just going to let our breath be normal here.
Your breath is an amazing thing,
It's the only thing in your body that happens automatically and that you can control.
We're going to take a deep breath in through your nose,
Hold it for a moment,
And then release it through your mouth.
Feel your body begin to soften and relax.
Let's take another breath through your nose,
Hold it at the top for three,
For two,
For one,
And then exhale through your nose.
Let's do one more breath just like that.
Inhale through your nose,
Hold at the top for three,
Two,
One,
And gently exhale through your nose.
Now I'm going to ask you to bring your awareness to your heart center,
The space in the middle of your chest.
You can put a hand here and a hand on your belly if you feel so inclined.
I want you to imagine a warm,
Gentle light glowing in the center of your chest.
This light is a soft pink.
And this soft pink light is going to be a source of peace within you,
Your calm and steady presence.
Each inhale in,
I want you to visualize this pink light growing a little bit bigger,
A little bit warmer,
A little bit brighter.
As you exhale,
This light is going to begin to spread.
I'm going to inhale,
The pink light is growing in your heart center.
As you exhale,
The pink light is beginning to spread over your chest.
The pink light is spreading down your arms,
Filling your belly,
Your legs,
And reaching all the way to your toes.
Let this light soften any tension you're holding onto.
Now take a moment to acknowledge any emotions you may be feeling this week.
Maybe there's disappointment,
Maybe there's frustration,
Maybe there's a deep,
Deep sadness.
Whatever it is,
Allow it to be here without any judgment.
Remind yourself,
I am allowed to feel this.
I am allowed to experience my emotions fully and completely.
As you breathe in,
Welcome these feelings without resistance.
Embrace them.
As you breathe out,
Imagine letting go of just a little bit.
Imagine these feelings breaking up ever so slightly.
Allow yourself to soften,
Creating space within for the calm.
Now return to that warm pink light at your heart center,
The place of peace within you.
Imagine it growing a little brighter,
A little stronger.
Picture this light expanding out from your heart,
Connecting with others in your community who may be feeling similar things.
Others seeking calm,
Balance,
And hope just like you.
See this light stretching outward,
Forming a web of connection and resilience.
Let yourself feel this sense of unity,
Knowing that you are not alone.
You are not alone.
Together,
We are stronger,
And together,
We can navigate this moment forward.
Find your breath again,
And take a few deep breaths here.
With each inhale,
Breathe in calm,
Breathe in hope.
With each exhale,
Let go of chaos,
Let go of your sadness.
Find more grounding and peace.
Begin to slowly,
Slowly come back to yourself.
Bring awareness back to your body.
Bring your breath to your heart center.
Open your lips and let your breath out.
Find the surface beneath your body.
Begin to slowly move your head side to side.
Lift up your pinky fingers,
And your fourth finger,
Your third,
Your second,
And your thumb.
Wiggle your toes and move your ankles.
Let yourself reawaken to the room and space around you.
When you're ready,
Take one last deep breath.
Inhaling through your nose,
Making your belly big.
And exhaling,
Bringing your belly button to your spine.
Letting out any sadness,
Anger,
Frustration you're still holding onto.
Slowly open your eyes,
Come back to the space.
Thank you for sharing yourself with me today.
Remember,
You carry this peace within you.
You are resilient.
Together,
We are connected.
