Welcome to this guided meditation for cultivating inner calm.
Find a comfortable position,
Either sitting or lying down.
Allow your body to relax and your mind to settle.
In this session,
We will focus on breathing and visualization to help you find tranquility.
Now take a deep breath in through your nose and out through your mouth.
Take two more like that.
Take your time.
Deep breath in through the nose and out through the mouth.
And last one.
Deep breath in through the nose and out through the mouth.
Now in your next breath,
Deeply breathe through your nose.
Fill your lungs completely and hold your breath for a moment.
Now exhale through your mouth,
Releasing any tension that might be there.
Now let's repeat this a few more times.
Inhale deeply.
Hold.
Exhale slowly.
On your own pace,
Repeat three more times from now.
Now breathe freely.
Let your breath come and go.
Imagine calmness coming in with every breath you take in.
And with each breath out,
Let go of any stress,
Any worries that might be there.
Keep breathing softly and freely throughout this meditation.
Now picture yourself on a serene beach.
The sun is gently warming your skin.
You notice the temperature.
You notice the color of the sky.
And the sound of the soft waves slapping against the shore just fills the air.
You find yourself walking along the sand.
You notice the color of the sand and the sensation underneath your body.
You notice the gentle breeze brushing against your face.
Notice how satisfying this feels to your body,
To your mind,
To your heart and soul.
Take a moment to be in this peaceful environment and absorb all the emotions that are coming in.
Take your time to just be in this beautiful setting and relax at the beach.
Do whatever feels good or comes to you naturally.
Before you leave this beautiful scenery,
Imagine the waves washing away any remaining tension that might be there.
Now as we are closing this meditation,
Let's take a moment for some affirmations.
As you breathe,
Repeat silently to yourself.
I am calm and centered.
I invite tranquility into my life.
I am calm and centered.
I invite tranquility into my life.
Repeat one last time.
I am calm and centered.
I invite tranquility into my life.
Allow these words to resonate within you,
Embracing the calmness.
Now slowly bring your awareness back to the present moment.
You can wiggle your fingers and toes and whenever you're ready,
You can gently open your eyes.
Carry this sense of calmness with you throughout the day.
