Hello,
My name is CL Rose and welcome to this beginner's meditation.
Start by finding a quiet and comfortable place where you can sit or lie down.
Close your eyes gently and take a deep breath in through your nose,
Allowing your abdomen to expand as you fill your lungs with air.
Now exhale slowly through your mouth,
Letting go of any tension or stress.
Bring your attention to the present moment,
Letting go of any thoughts about the past or the future.
This is your time to be fully present and to nurture yourself.
Begin by scanning your body from head to toe,
Noticing any areas of tension or discomfort.
As you become aware of these areas,
Imagine sending your breath to them,
Allowing the tension to dissolve with each exhale.
Now shift your focus to your breath.
Notice the sensation of the air flowing in and out of your nostrils.
Feel the gentle rise and fall of your abdomen as you breathe.
If your mind starts to wander,
Gently guide your attention back to your breath without judgment.
As you continue to focus on your breath,
You may start to notice that thoughts or emotions may be arising.
Instead of getting caught up in them,
Simply acknowledge their presence and let them go,
Returning your attention to the breath.
Now allow yourself to experience a sense of calm and relaxation with each breath.
As you breathe in,
Imagine filling your body with positive energy and peace.
And as you exhale,
Release any negativity or tension that you may be holding onto.
Now bring your awareness to the sensations in your body.
Notice the weight of your body on the chair or the floor.
Feel the points of contact between your body and the surface beneath you.
Allow yourself to surrender and let go,
Trusting that you are supported.
As you continue to breathe deeply,
Imagine a warm,
Golden light surrounding your body.
Feel this light enveloping you,
Creating a sense of comfort and serenity.
Allow yourself to bask in this peaceful light,
Knowing that you are safe and protected.
Take a few moments to express gratitude for the time that you set aside for yourself and for the opportunity to cultivate inner peace.
Appreciate yourself for showing up and taking care of your well-being.
When you're ready to end your meditation,
Bring your attention back to your breath.
Take a few deep breaths,
Gradually becoming aware of your surroundings.
Gently wiggle your fingers and toes,
And when you feel ready,
Slowly open your eyes.
Take a moment to notice how you feel after your meditation.
Carry this sense of calm and centeredness with you as you go about your day,
And remember that you can always return to this place of peace whenever you need it.
Namaste.
