Welcome,
Radiant soul,
I'm Nola Bloom,
And let's take a gentle moment together.
There are times when the heart feels heavy,
When emotions swirl just beneath the surface,
Waiting to be felt.
This meditation offers a soft invitation to pause,
Where your breath is your anchor,
And your body is your sanctuary.
You don't need to fix anything or make sense of it all.
Just be here,
Present and open.
Go ahead and find a comfortable seated or lying down position.
Close down your eyes and begin to sense your body,
The way it is held by the ground and supported by the earth.
Feel the gentle rise and fall of the breath,
Moving in and out,
Like ocean waves lapping on a shore.
With each breath,
Arrive more fully,
Let your edges soften,
Allow your awareness to gently settle within,
As if returning home.
Let's take three deep,
Nourishing breaths together.
Inhale through the nose,
Fill the lung,
And exhale through the mouth with a soft sigh.
Ahhhhhh.
Feel the tension releasing.
And again,
Big breath,
Inhale,
And sigh it out.
Ahhhhhh.
Let go of a thought,
A worry,
A weight.
One more big breath in,
And a long exhale through the mouth.
Let your shoulders drop,
The jaw soften,
The belly relax.
Now let your breath settle into its own rhythm.
Feel the space around your heart.
Notice,
Without judgment,
What stirs beneath the surface.
Emotions are like the weather,
Shifting,
Ever-changing,
Sometimes heavy,
Sometimes still.
Let them pass,
Like clouds moving through a midnight sky.
Now imagine yourself walking barefoot through a tropical rainforest.
The earth is soft beneath your feet.
The air rich with the scent of damp leaves and blooming flowers.
Sunlight filters through the canopy.
And the sound of birds and flowing water guide you.
Soon,
You arrive at a hidden clearing,
Where a gentle waterfall cascades into a crystal clear pool.
You step closer,
Feeling the cool spray on your skin as you gently lower yourself into the pool beneath the waterfall.
The water welcomes you.
It flows all around you,
Caressing your skin.
Feel it carry away all that you've been holding.
Allow any heaviness to release into the water.
A memory,
A regret,
A sadness you never had time to feel.
Thoughts that weigh you down.
Offer them to the stream.
Visualize each one as a leaf falling gently into the water.
Watch them float away,
Dissolving into the current.
You may feel emotions arise,
Or stillness.
Let it be welcome.
Breathe in softness.
Exhale resistance.
Breathe in presence.
Exhale pressure.
Breathe in compassion.
Exhale control.
One more big breath.
And let it all fall away.
Now bring one hand to your heart.
The other to your belly.
Feel the rise and fall of the breath.
The rhythm of life flowing through you.
Whisper inwardly,
I give myself permission to feel.
I allow what is here.
I release what no longer needs to stay.
Let these words ripple through you.
Soaking into every sound.
Like sunlight through leaves.
You are not broken.
You are not alone.
You are simply human.
This moment is your healing.
Let the water carry away the old and the heavy.
Let your breath clear the space within.
Now rest in the quiet after release.
Take a few more deep,
Nourishing breaths.
And gently invite movement back to your body.
Wiggling your fingers and toes.
Awaken slowly.
Like rising from a deep,
Nourishing rest.
Return to the space around you.
There is no pressure to be anything but who you are right here,
Right now.
If you feel called to journal,
Stretch,
Or continue to rest.
Honor that gentle impulse.
As you move forward,
Carry this lightness with you.
The weight you once held has been offered to the waters.
You are spacious.
You are steady.
You are free.
Namaste.
