Begin by finding a quiet,
Comfortable space.
You can sit or lie down,
Whatever you feel more comfortable doing.
When you're ready,
You can find something in your room to focus on,
Or you can gently close your eyes.
Now take a deep breath in through your nose and slowly exhale through your mouth.
Once more,
Breathe in deeply through your nose and breathe out gently through your mouth.
Let your body begin to soften.
Let your shoulders loosen.
Let your jaw unclench.
Let your hands rest easily by your side or on your lap.
There's nowhere you need to be right now.
There's nothing you need to fix.
This is your time to simply be you.
Now bring your attention to your breath.
Notice it just as it is,
The rise and the fall of the breath,
The natural rhythm of your inhale and of your exhale.
Observe your breath.
There is no need to control it.
Just watch it do its thing.
Let it ground you.
If thoughts come,
That's okay.
Don't fight them.
Imagine each thought as a cloud drifting in a wide open blue sky.
Notice the thought and then let it slowly drift away in the sky.
Continually return to your breath with each breath in silently say to yourself,
I am safe.
And with each breath out,
Say,
I let go.
Breathing in,
I am safe.
Breathing out,
I let go.
Let these words become an anchor,
A quiet rhythm to steady you.
Now imagine a warm,
Glowing orange light above your head.
This light holds peace,
Calm and stillness.
With each breath,
It gently begins to flow over you.
The light is soft and warm.
The light washes away all the tension.
Feel the light slowly pour down over your head,
Your cheeks.
Down your neck and across your shoulders.
Releasing all the weight you've been carrying.
Feel it move across your chest,
Your arms,
Your hands.
All the way down to your legs,
Your feet,
Your toes.
This light is your reminder.
You are held.
You are supported.
You are not alone.
Now take a moment to listen to your inner voice.
The one beneath the noise.
The quiet place that knows you've made it through every difficult day.
That you are strong.
That you are capable.
You are enough.
Even on days when you're tired or stressed.
Now in your mind's eye,
Picture yourself in a small,
Warm,
Quiet home.
A place that feels deeply familiar and comforting.
You're wrapped in a soft blanket.
The air around you is calm and still.
Outside the window,
A storm is passing.
Wind,
Rain,
Maybe even thunder.
But inside,
You are untouched.
The walls are strong.
The roof holds steady.
And the storm cannot reach you here.
This home is your inner self.
Always here.
Always strong.
Even on the hardest days,
This peaceful center remains.
The world outside may shift and stir.
But you always have this calm,
Steady space within you.
It's never far away.
You carry it with you always.
Let us sit in this peaceful location.
For a few minutes together.
As we come to the end of this meditation.
Take a few more gentle breaths.
Bring awareness back to the present moment.
Wiggle your fingers.
Roll your shoulders.
And when you're ready,
Slowly open your eyes.
Carry this peace with you.
And remember,
You can return to it at any time.
