Hello and welcome to this menstrual phase meditation,
A space to honor your body's natural rhythm of rest and renewal.
Begin by finding a comfortable position either sitting or lying down and allow yourself to settle in deeply.
Gently close your eyes and take a slow,
Deep breath in through your nose,
Letting the air fill your lungs fully.
Hold it for a moment,
Feeling the fullness of your breath,
And then exhale slowly through your mouth,
Releasing any tension you're holding onto.
Take three more deep breaths,
Each time allowing yourself to relax a little more deeply.
Begin to feel the surface beneath you,
Noticing its support.
And you can even imagine roots growing from your spine,
Reaching down into the earth,
Grounding and connecting you.
Each exhale lets you sink deeper,
Anchoring you into the nurturing energy of the earth,
Which holds you safely as you relax.
Now bring your awareness to your body,
Starting with the crown of your head.
Gently scan down,
Relaxing each part as you go,
Your forehead,
Your eyes,
Your cheeks,
Releasing any tightness.
Let your jaw soften and feel this gentle relaxation move down to your neck and shoulders.
Allow this wave of relaxation to travel down your arms,
Into your hands and fingertips,
Then back up through your chest and all the way down to your abdomen,
Pelvis,
Legs and feet.
As you breathe,
Bring your focus to your lower abdomen,
The center of your body's wisdom.
And you can visualize a soft,
Comforting light there.
With each inhale,
Imagine this light growing warmer,
Like a gentle,
Soothing balm.
And let it wrap around you,
Releasing any discomfort and creating a feeling of peace and ease.
Feel the light's warmth,
A gentle reminder that this time is one of rest,
Renewal and release.
Silently repeat these affirmations,
Letting them resonate with each breath.
I honor my body's wisdom and natural rhythm.
I honor my body's wisdom and natural rhythm.
I honor my body's wisdom and natural rhythm.
I allow myself to rest and renew.
I allow myself to rest and renew.
I allow myself to rest and renew.
I embrace the cycles of my body with compassion and kindness.
I embrace the cycles of my body with compassion and kindness.
If any thoughts or emotions arise,
Just let them flow without judgment.
Recognize that this time of the month is for gentle acceptance and self-care.
When you're ready,
Start to bring your awareness back to your breath.
Take a few more deep,
Grounding breaths.
And then gradually wiggle your fingers and toes,
Gently stretch and then slowly open your eyes,
Feeling grounded and deeply connected to your inner wisdom.
Thank you so much for meditating with me and Namaste.
