Welcome,
I'm Chandra Porter,
And I'm honored to guide you through this moment of stillness.
This meditation is an invitation to pause.
Brie ground yourself,
And create a little more space between you and the stress you may be carrying.
There is nothing you need to fix right now.
Nothing you need to figure out.
Nothing you need to force.
You are simply giving yourself permission to pause.
And remember,
You are always in charge of your practice.
Begin by finding a comfortable position.
Whether it be a chair,
The bed or the floor.
Notice the support beneath you.
Feel the surface holding you.
Take a moment.
To look around your space.
Notice one thing you could see.
One thing you could hear.
And one thing you can physically feel.
You are here.
In this moment.
Today.
Right now.
Go ahead and close your eyes.
Take a comfortable breath in and gently out.
Again,
Inhale.
And exhale.
Simply allow your breathing to be natural and comfortable.
Imagine with every exhale,
You're allowing yourself to become a little more grounded.
You don't have to hold yourself up in this moment alone.
You have the chair,
Bed,
Or floor to support you.
Allow this moment to support you.
Now gently notice the space around you.
The hum of the room.
The sound of your breathing.
Or the simple quietness.
Let those sounds remind you.
I am here.
I am in the present moment.
I can take this one breath at a time.
Now bring your attention to your shoulders.
If they feel tense,
Imagine giving yourself permission to soften them.
Relax your jaw.
If that feels comfortable.
Let your hands become softer.
And let your breath.
Move more naturally.
As you breathe in.
And out.
Release.
You don't have to release everything.
You don't have to feel completely calm.
Just allow yourself to soften by 1%.
Sometimes healing begins with simply giving ourselves permission to stop and pause the moment.
If emotions are present right now.
You don't have to push them away.
You don't have to analyze them.
You might simply say,
I notice what I'm feeling.
I don't have to judge it.
I can give myself compassion.
You are allowed to have feelings.
You are allowed to take your time.
You are allowed to step away from anything that feels too intense.
A deep breath in.
And slowly exhale.
Now visualize or imagine a gentle,
Peaceful light above.
It could be any color that feels comforting to you.
Perhaps soft white.
Golden.
Or blue.
Or whatever natural color comes to mind.
Imagine this gentle light surrounding you with warmth and compassion.
Not forcing anything.
Not changing anything.
Simply creating a peaceful space around you.
As you breathe in,
Imagine receiving peace.
As you breathe out,
Imagine making space for that peace.
Breathe in peace.
Breathe out tension.
Breathe in compassion.
Breathe out whatever you no longer need to carry in this moment.
If these words feel supportive,
Repeat them silently or aloud.
I give myself permission to slow down.
I am worthy of peace.
I can care for myself with compassion.
I do not have to carry everything today.
I honor what I have experienced without having to relieve it right now.
I choose to be gentle with myself.
I am allowed to receive support.
I am creating space for peace,
One breath at a time.
Go ahead and gently open your eyes.
Rub your palms together,
Feel the warmth between your hands.
And when you're ready.
Slowly put your hands on your chest.
Feel the energy.
Imagine you're holding a sphere of energy around you.
You don't have to make anything happen.
Simply notice this energy.
Take a comfortable breath in.
As you exhale,
Allow your hands to rest down on your lap or your sides.
I welcome peace into my body,
Mind,
And spirit.
And soul.
Repeat again,
I welcome peace into my body,
Mind,
And soul.
Notice your surroundings again.
Feel the chair or bed or floor beneath you.
Feel the temperature of the air.
Take a breath in and exhale.
There is no particular way you are supposed to feel right now.
Maybe you feel peaceful.
Maybe you feel emotional.
Maybe you feel exactly the way you started.
Whatever you are experiencing,
It is okay.
Simply notice.
Take another slow,
Deep breath in.
And exhale.
Wiggle your fingers and your toes.
Roll your shoulders if that feels good.
Notice where you are.
You are here.
You made time for yourself.
And that matters.
Take one final comfortable breath in.
And slowly breathe it all out.
Repeat after me.
I choose peace.
I choose compassion.
I choose to honor myself.
One breath at a time.
Thank you for sharing these moments with me.
Again,
My name is Chandra Porter.
Continue to move through your day with greater gentleness,
Greater awareness,
And greater compassion for yourself.
Remember,
You don't have to heal everything today.
You only have to take the time to take one gentle step.
Until next time,
Have a blessed day.
