Welcome to this meditation,
Where you will find a moment of calm,
Grounding and renewal.
Let's begin.
Find a comfortable position,
Whether seated or lying down,
And gently close your eyes.
Take a deep breath,
Filling your lungs completely and as you exhale,
Release any tension or heaviness.
Draw your attention to your toes,
Feeling any sensations there.
Gradually moving your awareness up through your feet,
Your legs and into your hips,
Noticing the weight of your body and the support beneath you.
Continue this journey of awareness up through your torso,
Shoulders,
Down your arms and to your fingertips.
Feel the rise and fall of your chest with every breath.
Now move your focus up through your neck,
Face and the top of your head.
Observe any sensations without judgment.
Now shift your attention to your breath.
Feel the natural rhythm without trying to change it.
Each breath is a reminder of the present moment.
Inhale deeply and as you exhale,
Imagine letting go of anything that no longer serves you.
Imagine roots growing from the base of your spine,
Traveling deep into the earth.
Feel the connection and stability they bring.
The earth supports and nourishes you,
Providing a foundation from which you can grow.
As you inhale,
Imagine drawing up strength and energy from the earth,
Filling your entire being.
As you exhale,
Release any heaviness,
Letting it flow down into the earth to be transformed.
Picture yourself standing at the edge of a beautiful beach.
With every in-breath,
Imagine the gentle waves approaching your feet.
With every out- breath,
Watch them recede back into the ocean.
Each wave cleanses,
Renews and brings fresh energy.
Let the rhythm of the waves match your breathing,
Bringing you deeper into relaxation.
Slowly begin to deepen your breath.
Become aware of your surroundings,
The space you're in,
The surface beneath you.
Bring a gentle smile to your face and place one hand on your heart.
Recognize the strength and resilience within you.
Take a moment to express gratitude to yourself for taking this time to renew and ground.
And whenever you're ready,
Gently wiggle your fingers and toes,
Bringing movement back into your body,
Slowly opening your eyes,
Coming back to the present moment,
Carrying this calmness and grounding within you.
Thank you for joining this meditation.
Remember to be gentle with yourself and take things one step at a time.
