Welcome,
My friend,
To this space where you can let go of all the weight you have been carrying.
This meditation is designed to help you navigate through the toughest moment,
Reconnect with your energy and find a place of calm and strength within yourself.
Find a comfortable seat or lay down,
Close your eyes and bring your focus inward.
Take a moment before we start to observe how you are feeling right now,
What's happening inside your body,
Are there any tight spots,
Perhaps a bit of tension in your shoulders,
Chest or elsewhere?
Notice what your emotional state is like without trying to change anything,
Just observe.
Let's begin by simply observing your breath.
How does it feel as it moves in and out?
Is it shallow or deep?
Notice if it feels heavy or light.
Don't force it,
Just tune in to where it is at this moment.
Acknowledge it and gently allow your breath to slow down and deepen.
Feel the expansion as you inhale and with every exhale let go of anything that feels heavy or burdensome.
Feel the air nourishing your body with each breath,
Fueling your energy.
This is your space to breathe,
To exist as you are right now.
Now let's start connecting the breath,
A conscious,
Slow flow of inhale and exhale without pauses.
Inhale through the nose and exhale through the nose.
Feel the breath,
Fuel your body with energy as you inhale and feel the release of tension as you exhale.
Find your rhythm but try to keep it slow and steady.
The connected breath helps calm this nervous system,
Clears the mind and brings you closer to the present moment.
Inhale and exhale.
Inhale and exhale.
Notice how each breath becomes a link between your body and your mind,
Slowly washing away the stress of the day.
Inhale and exhale.
Feel yourself being fully alive.
Now bring your hands gently to your heart center,
Feel the warmth and the life within.
Take a moment to really connect with the beating of your heart.
Your heart is always there supporting you,
Reminding you that you are alive and full of life.
Let this connection bring you comfort.
Your heart has carried you through today and it will continue to carry you forward.
Keep breathing with connected breath pattern and with every heartbeat know that you are strong,
Resilient and capable of facing whatever comes your way.
Your heart is full of potential,
The potential for love,
For joy and for inner peace.
Inhale and exhale.
Feel your heartbeat,
Feel the energy from within.
As you breathe here,
Allow yourself to accept this energy within.
It's yours,
It's limitless.
The more you connect to this energy,
The more grounded and empowered you become.
Now let go of connected breathing and get back to your natural breathing.
Take a deep breath in and repeat the following affirmations in your mind or say them softly to yourself.
I deserve to be happy.
I trust the path I am on.
I allow myself to feel joy and peace.
I am strong and I can get through anything.
I am enough just as I am.
Feel these words sinking into your heart,
Grounding you in the present moment.
Grounding you in positivity and inner strength.
Allow this feeling to grow with each breath.
Let it guide you through life's challenges with grace.
Now shift your focus back to the physical sensations in your body.
Gently scan your body from head to toe.
If there is any tension remaining,
Breathe into those spots and imagine releasing that tightness with every exhale.
This way you are creating space for ease and lightness.
Feel your body soften and relax.
Take this moment to express gratitude for yourself.
You've made it through another day.
You've shown up for yourself and that's something to be proud of.
Whether the day was easy or tough,
It's behind you now and you survived it.
You are here,
Alive,
With so much possibility ahead.
When you are ready,
Slowly bring your attention back to your breath.
Feel the sense of calm you've created within.
This calm,
This energy,
It's always available to you,
Whenever you need it.
You are capable,
You are strong and you are worthy of joy.
Take this moment to commit to carrying this feeling with you for the rest of the day or night.
And if you ever need to come back to this place,
You know how to find it.
Remember,
You can always reconnect with your breath,
Your heart and your inner strength.
