Hello,
Welcome to this guided meditation which will help you anchor a sense of peace and confidence especially during times of stress or anxiety.
Find a comfortable seated position wherever you are.
Allow your body to sink into the chair or into the cushion.
Take a moment to feel the weight of your body grounded to the earth.
Exhale all the air in your lungs,
Then take a deep,
Slow breath in through your nose,
Filling your lungs completely.
As you exhale slowly through your mouth,
Release any tension you may be holding on to.
We will repeat this two more times and with each breath you're inviting a sense of calm and focus.
So,
Breathe in deeply,
Breathe in calmness,
Deepen your breath and exhale,
Emptying all the tension in your body,
Feel the relaxation conquering your body.
And one more deep inhale,
Inhale focus and serenity and exhale all the tension.
Today we will journey to a serene place,
A sanctuary within yourself,
A place where you can find peace and confidence,
Especially when you need it most.
As you continue to breathe,
Let go of any distractions or worries.
Simply focus on the rhythm of your breath and come back to your natural,
Normal breathing.
Imagine yourself in a serene forest,
Bathed in soft,
Golden light.
The air is fresh and slightly cool,
It carries the sweet scent of pine needles.
The only sounds you can hear are the gentle rustling of leaves and the distant chirping of birds.
Allow yourself to fully immerse in this tranquil setting.
As you wander deeper into the forest,
You encounter a wise and benevolent guide.
This guide is a symbol of wisdom and tranquility,
They approach you with a knowing smile.
You can find yourself next to an ancient tree,
A serene river.
You can sense a gentle breeze.
The guide offers you a gift,
They reach out for your hand and you take over a smooth,
Polished stone.
As you take the stone,
You feel a wave of calm wash over you,
Starting with your hands,
Your shoulders,
Your throat,
Your head,
Everything is filled with calm.
Your torso,
Your heart,
Your pelvic area,
Your legs and feet,
Everything is being bathed in calmness.
This stone you just received is a symbol of your inner peace and strength.
Hold it in your mind's eye,
Feel its weight and smoothness.
With each breath,
You connect deeper with the stone and the sense of calm it brings.
With each breath,
The calmness grows stronger in your body.
Take a deep breath in,
Fill your lungs completely.
As you exhale slowly,
Imagine the calm energy of the stone radiating through your body.
With each inhale,
You draw in more peace and confidence.
With each exhale,
You release worry or anxiety.
Take this moment to acknowledge the peace and tranquility you've cultivated.
Let this feeling of calm permeate every part of you.
You can access this feeling whenever you need it,
Simply by recalling the image of the stone and the serene forest.
It's your personal sanctuary,
Always available to you.
As we begin to emerge from this meditative state,
Bring your awareness back to your breath.
Feel the rise and fall of your chest,
The gentle rhythm of your heartbeat.
Take a few deep breaths,
Carrying the sense of calm and confidence with you.
Start to be aware of your surroundings,
Of your body.
Slowly wiggle your fingers and your toes,
And as you flutter open your eyes,
Remember the power of your mind to create peace and tranquility.
It's all within you.
You can access this feeling anytime,
Anywhere.
May you approach your day with a renewed sense of calm and focus.
