Welcome to Coached by Nikkie Dyer.
The intense,
Internal feeling of stress is a warning system from your body.
If you're finding yourself in a moment of intensity and you just need a minute,
This meditation has found you at the perfect time.
Allow yourself to step away from any distractions and responsibilities outside of existence in your body and your mind.
Find a quiet place to settle in as you gift yourself the time and space to put your needs first,
To regulate and to re-center.
Find yourself sinking deeper into a cozy position and allow your eyes to become heavy.
Turn your awareness inward.
Begin to feel the weight of your body sinking into the surface upon which it is resting.
Allow the energy in your body to settle.
As you begin to take slow,
Deep breaths in and out,
Focus your attention only on the breath.
Allow your body to settle further and deeper into a state of total relaxation.
Breathing in through the nose slowly and out,
Allow yourself to start to feel sensations of warmth as your breath leaves the body.
Become aware of the air going into your lungs,
Recognizing how they expand as they contract with every breath.
Breathing in for 1,
2,
3,
Breathing out for 3,
2,
1.
Allow your heart rate to slow as your breath becomes more purposeful,
Recognizing that your body is becoming more and more relaxed with each breath you take.
If any present thoughts come to the front of your mind,
Meet them with gratitude.
Remember that this moment in time is just for you as you continue to keep your focus only on your breath.
Breathing in,
Breathing out.
As you continue to melt into a state of unlimited relaxation,
Follow my voice and begin to use your imagination.
In your mind,
Imagine you are in a quiet place where you are relaxed and free.
In this place,
You are entirely alone.
You feel an absolute sensation of safety in your surroundings.
Quiet,
Peaceful serenity.
Take time to allow this place of tranquility and peace to unfold in your mind.
Allow your surroundings to evolve by bringing details more into focus.
This place is your personal inner sanctuary.
Your ideal place for relaxation and peace.
Begin to notice yourself in detail.
In this remarkable place,
It feels good to focus on your own needs and to place them above all.
You are becoming aware that your inner sanctuary is a powerful place for emotional recharging and recovery.
You feel your body renewing,
Strengthening.
As your breath deepens,
The more restored you start to feel.
This new energy makes you realize that you are ready to explore this safe haven with curiosity,
Excitement.
This is a place that belongs only to you.
In this place,
You experience a peaceful state of mind.
You can safely explore and meet your needs and your emotions.
If any feelings start to arise,
Welcome them into your safe harbor.
You're starting to have a deeper understanding of yourself,
Of how you desire to feel.
The sensations of being centered and cared for radiate through you.
Here,
You can explore your needs with curiosity,
Compassion,
And self-love.
You are now in a profound state of absolute relaxation,
And still,
You can go deeper.
Your own inner awareness is strong.
You are connected to your highest being.
You have compassion and love for yourself.
Now there's nothing more for you to do,
No thoughts to be had.
Simply relax.
When you are ready,
Gradually begin to bring awareness and attention to your body.
Feeling a sudden urge to wiggle your toes,
To rub your fingertips together,
To feel the warm touch of your skin.
Coming back to the room around you with a renewed understanding that inner peace and your internal sanctuary are always available to you.
Always available for when you just need a minute.
