Hello,
Dear one.
This meditation was crafted to offer you sacred refuge from whatever may be going on within you or outside of you.
So let us fully land here.
Take a deep breath in through the nose,
And let a slow exhale out through the nose.
Breathing in,
Beginning to open to this moment,
And closing your eyes,
Breathing out.
Tune into the sensations of the air leaving your nostrils.
Notice the temperature of the in-breath and out-breath.
Using the breath to arrive into this sacred moment,
To let go of what has happened and what is to come,
And just being here inside of your inner sanctuary.
Using your palms to rest on top of your heart.
Breathing in for a count of 1,
2,
3,
4,
And breathing out for a count of 1,
2,
3,
4,
5,
6,
7,
8.
Breathing in for a count of 1,
2,
3,
4,
5,
6,
7,
8.
And continue breathing at this pace for the next few minutes.
There is nothing you need to conceptualize at this moment.
If you notice your mind chattering,
Return to rest within your breath,
Allowing yourself to take refuge in this simplicity.
So breathing in for a count of 1,
2,
3,
4,
And breathing out for a count of 1,
2,
3,
4,
5,
6,
7,
8.
Breathing in for a count of 1,
2,
3,
4,
And breathing out for a count of 1,
2,
3,
4,
5,
6,
7,
8.
And as we extend the exhalation to be longer than the inhale,
We soothe the nervous system and flood the body with calm neurotransmitters.
So breathing in for a count of 1,
2,
3,
4,
And breathing out for a count of 1,
2,
3,
4,
5,
6,
7,
8.
Feel the movement of your breath into your palms and continue breathing at this pace for the next few minutes,
Knowing you are deeply nourishing your physiology with each breath you take,
Gifting yourself the opportunity to rest,
Digest,
And recharge.
Now,
For a count of 1,
2,
3,
4,
5,
6,
7,
8.
You Great you may continue breathing at this pace if you wish Or you may allow your inhales and exhales to return to a more natural rhythm while still retaining deep diaphragmatic unrushed breaths Or you may allow your inhales and exhales to return to a more natural rhythm while still allowing yourself to breathe unrushed you The breath is like the heartbeat of the mind as you tune your breath slower richer Unrushed the mind begins to acclimate to this new rhythm you Now move your awareness into your hands Notice your palms your fingertips and begin to bring in the presence of compassionate support into your hands As if you are holding your very heart with this presence offering recognition for what you have been feeling offering your non-judgmental and compassionate listening to the stirrings within your heart begin to let your hands massage your chest softly rubbing stroking and holding yourself with the physical embodiment of unconditional support holding yourself within your sanctuary of support taking refuge in this touch of compassion you taking a deep breath in wrap yourself up in a tight hug and let out an audible exhale deep breath in fully expanding the lungs and deep breath out melt into your own embrace staying here for as long as you want as you feel complete begin to slowly slowly lighten the pressure on your embrace and bring your hands to rest in your lap taking a deep breath in and letting a full exhale out observe how your energy has landed what sensations may be present and the pace of your breathing you may repeat this meditation again as it only serves you to go deeper and deeper into your own inner sanctuary and when you feel complete you may send your attention out into your surroundings and open your eyes resting here for a moment letting yourself integrate and before moving forwards into any action take a moment to drink some water and retain a slow pace as you integrate
