Let's just take a few quiet minutes to come home to yourself,
Settle into a comfortable position and let your hands just rest gently.
Close your eyes if that feels good and exhale.
Then take a long and slow breath in and a full sigh out.
Let your shoulders melt,
Let your jaw relax and let your belly soften.
So keep the intention to simply create more space in your body.
Again,
Take a longer and deeper breath in and exhale.
Remind yourself that you are safe here.
Now,
I invite you to try these 3 gentle deep breaths with me.
This is a simple way to soothe your nervous system through vibration and sound.
So,
We'll be exhaling with the mouth closed making a sound mmmmm,
Nice and simple like a humming bee.
So inhale longer through your nose and then as you exhale with your mouth closed hum softly mmmmm,
And again breathing in and breathe out mmmmm,
One more time inhale gently mmmmm and exhale with a soothing sound mmmmm.
Let go of this breath now and just feel the vibration soften your face,
Your jaw,
Your throat,
Your chest.
Know that your own voice has so much healing power.
Now,
I invite you to bring your hands to your face and begin to softly massage your cheeks,
Your temples,
Your forehead.
Softening those muscles of your jaw relax your whole face.
Let your fingertips move slowly with love and awareness.
Remind yourself that it's okay to rest and relax.
And now just bring one hand onto your heart and the other on your belly.
Just feel the natural rise and fall of your breath.
Inhaling slowly through the nose and exhaling with an open mouth.
Feel your body breathing.
Feel that breath happening in your whole body.
Feel the warmth of your hands.
Being aware and awake.
Letting your inner space expand with each breath.
It's okay for me to slow down.
I am safe in this moment.
My body is doing its best.
I am doing my best.
I am grounded in peace.
Take another breath here as you are really grounding yourself and feeling that earth holding you here.
You are supported.
Amazing.
Now it's already time to start coming out of this space.
If you wish to stay for a little bit longer just connecting with yourself feel free to do so.
Let your breath soothe you.
Otherwise begin to gently wiggle your fingers,
Your toes.
Maybe roll your shoulders to the back as you are opening your heart.
Maybe move your neck slowly.
And when you are ready just softly open your eyes.
Maybe take a stretch with your arms over your head and come back to wherever you are.
You just gave your whole nervous system a few moments of peace.
How does it feel now?
Come back to this meditation whenever you feel,
Whenever you need a little energy reset.
Thank you so much for being here.
May your day be guarded by love and peace.
