Hello,
My name is Crystal and I will be guiding you through today's meditation to rediscover your inner peace.
To experience all the benefits of this guided meditation,
Find a comfortable place to sit or lie down.
Do somewhere where you won't be disturbed and can allow yourself this time just for you because you deserve it.
Light a candle,
Incense or diffuse oils,
Anything that will create a peaceful space for you.
When you're settled,
Make sure that you feel warm and at ease,
Your spine is straight,
Your feet are flat on the ground and if it feels right for you,
Place one hand on your heart and the other on your belly.
When you're ready,
Gently close your eyes and prepare for a deep sense of relaxation and wellbeing.
Take three big deep breaths in through your nose and out through your mouth.
Embrace this opportunity to be here and now.
This moment in time,
There is nothing for you to feel concerned about.
You are safe.
You are allowing the tensions of the day to dissipate and you're choosing to connect with your inner peace.
Remember that this is your time.
Continue to breathe deeply.
Gradually notice the stillness of your body.
Relax your stomach,
Chest and shoulders.
Relax your facial muscles.
Unhinge the jaw and begin to focus on your breath.
If there's any tension left in your shoulders,
Tighten your muscles,
Hold and then release.
With your eyes closed,
Continue breathing steadily and notice the air passing through your nostrils.
As you exhale,
Picture any tensions that remain leaving your body.
Let any worries or concerns fill the air swirling around you and watch them disappear into the distance.
Leaving you in this moment free of any weight you may have been carrying before.
You feel lighter and calmer already.
Continue to breathe in deeply and slowly through the nose.
Facing with each out breath more and more tension.
Notice the sense of calm as you breathe out and gradually find a comfortable rhythm for your breathing.
Now picture yourself laying or sitting somewhere in nature where you feel warm and safe.
This could be somewhere from your past or present or an imaginary haven,
Whatever makes you feel at peace.
Once you've chosen this place,
Picture your surroundings.
Notice the feel of the ground or chair beneath you supporting you,
Providing a secure foundation Notice the temperature of the air around you,
The vibrant colours of the sky or trees,
Sounds of birds or waves or whatever details you notice in this safe and comfortable space.
Notice if any uncomfortable thoughts and feelings resurface.
Simply acknowledge them without resisting and breathe.
Let the thoughts and feelings gradually dissolve.
As we make the distress stay,
All acceptance will allow the negativity to dissipate.
Continue with your breathing,
Witnessing the thoughts coming in and leaving with each breath.
Notice a soft refreshing breeze blowing by.
Feel how the breeze comes and goes.
Do you remain calm,
Letting the thoughts move and change and breathe.
Any negative thoughts or feelings resurface,
Just watch them slowly drifting past the wind leaving you once again relaxed and at peace.
With this,
You're learning to welcome your thoughts and feelings,
Accept them and then feel how they float away.
Breathe.
If your mind has wandered,
Slowly bring it back to the breath.
Notice the air flowing through your nostrils,
Feeling your lungs and belly exhaling.
Do not judge the thoughts that come and go,
Just gently bring your attention back to this space.
The more you practice this subtle refocusing,
The more you're establishing and strengthening new pathways.
The more you tread these pathways and practice being the neutral observer of your thoughts,
The stronger and more natural these pathways will become.
You have the ability to acknowledge negative or stressful thoughts without letting them consume you.
With each in-breath,
You're accepting your thoughts and feelings.
With each out-breath,
You're releasing and mentally observing how they dissolve.
As we start to bring this practice to a close,
Give yourself thanks for taking this time for you to be nurturing and kind to yourself,
Recognizing that you can find inner peace at any moment.
Gradually,
When you are ready,
Slowly bring your attention back to your physical body,
To the sounds and feel of the room.
Gently moving the fingers and toes and taking one last big breath,
You can now open your eyes and stretch.
Thank you for allowing me to guide you through this practice.
