Welcome to this meditation,
Returning to Calm.
I want to thank you for being here.
Please take a moment to arrive in your body.
There's nothing that you need to fix.
There's nothing that you need to do.
And there's nowhere else that you need to be.
Just be here.
Begin by bringing your awareness to your breath.
Don't change it.
Don't control it.
Simply notice your breath.
Notice the inhale as it gently fills your body.
And notice the exhale as it softens and releases.
With each breath out,
Imagine your body becoming just a little heavier.
A little more supported.
And a little more at ease.
If your mind feels busy,
That's perfectly okay.
We are not trying to empty the mind.
We are allowing the body to feel safe again.
Let your shoulders soften.
Let your jaw unclench.
Allow the space around your eyes to melt.
Now gently bring your attention to the center of your chest.
To the heart space.
Place one hand there if it feels comfortable.
Feel the warmth of your own touch.
Feel the steady presence of your breath beneath your hand.
Here you are held.
With each inhale,
Imagine drawing in calm,
Steady,
Nurturing energy.
And with each exhale,
Imagine releasing whatever feels heavy,
Tight,
Or unsettled.
No story.
No judgment.
Just sensation.
Just release.
Now imagine a soft,
Warm light beginning to glow in the center of your chest.
This light is steady,
Quiet,
Supportive.
With every breath,
The light gently expands,
Flowing through your shoulders,
Your arms,
Your belly,
Your back,
Down through your hips,
Your legs,
All the way to the soles of your feet.
This light carries a simple message.
You are safe.
You are allowed to rest.
This moment is enough.
If anything in you feels tender,
Uncertain,
Or overwhelmed,
Allow this light to hold it.
Nothing needs to be solved.
Nothing needs to be understood.
Your nervous system knows how to settle when it is given permission.
Feel the steadiness of the ground beneath you.
Feel the quiet rhythm of your breathing.
Feel the gentle presence of your own body.
Right now,
You are supported.
You are here.
And you are okay.
Take a few slow,
Nourishing breaths.
Inhaling calm.
Exhaling release.
Let yourself sink into this feeling of quiet steadiness.
And when you are ready,
Gently bring your awareness back to the room around you.
Move your fingers and wiggle your toes.
Roll your shoulders softly and carry this sense of grounded calm with you into the rest of your day.
There's nothing that you need to prove.
There's nothing that you need to chase.
You are already enough,
Just as you are.
Take one final breath here.
And when it feels right,
You can open your eyes.
Thank you for joining me today.
Till next time.
