Hello beloved,
I'm Destiny.
Thank you for taking time to listen to today's meditation.
I know you're feeling down,
And I've been there before too.
I invite you to remember that you have the power to comfort and validate yourself in times of deep sadness and loneliness.
This meditation will combine self-validation with a calming breathing exercise to soothe your nervous system.
We will practice the three-part breathing exercise practiced in yoga,
Also known as the Dursa Pranayama in Sanskrit.
You can practice this when you'd like to nurture yourself in this way,
In solitude and sadness,
Wherever you are to soothe,
Calm,
And relieve your nervous system.
Before we begin,
Imagine a warm light embracing you and hugging you.
Feel free to take this moment to gift yourself a tight hug.
You can take two to three deep breaths here.
When you're ready,
You can slowly release your embrace.
Let's begin by bringing your attention to your breath.
Take a moment to observe the natural rhythm of your breath without trying to change it.
Notice the sensation of the breath entering and leaving your body,
Flowing in and out like gentle waves.
Now,
As you inhale,
Imagine your breath traveling down into your belly,
Allowing it to expand fully.
Feel the breath filling your lower abdomen with a sense of calm and grounding-ness.
Hold this breath for a moment,
Savoring this stillness.
As you exhale,
Imagine the breath releasing from your belly,
Allowing it to soften and relax,
Feeling any tension or tightness melting away with each breath out.
Now take a deep breath into your diaphragm,
Expanding your belly.
Hold the breath for a moment,
Feeling the nourishing oxygen filling your belly.
As you exhale,
Allow the breath to travel up to your chest,
Feeling your ribcage expand.
Release the breath slowly and fully.
Once again,
Take a deep breath,
Expanding your belly.
Hold it for a moment,
Feeling the breath anchoring you in this present time.
Exhale,
Allowing the breath to rise into your chest,
Filling you with a sense of peace,
Love,
And tranquility.
Continue this three-part exercise at your own pace,
Finding a rhythm that feels comfortable for you.
As you continue the three-part breath,
Remind yourself of the following affirmations.
I am worthy of love and connection.
I validate my own feelings.
I am enough and my presence is valuable.
I embrace my solitude as an opportunity for self-discovery and growth.
I am capable of comforting and nurturing myself.
As you return to your regular breathing,
I invite you to place your less dominant hand over your chest and take this time now to ask yourself,
What do I need?
How can I honor the love I give to others with myself?
What does that look like?
As we finish our meditation,
Feel free to journal and express your needs.
What came up for you?
Thank you for showing up and making room for yourself to be seen.
I see you and I hold you beloved.
Until next time.
