Welcome,
Beautiful heart,
Back to another guided meditation.
Today's intention will be centered around meeting your calm.
This will be a 20 minute guided meditation for beginners to help you discover the deep space of calmness that has already and forever been inside of you.
Let us begin.
Closing your eyes if they're not closed already.
Getting comfortable.
And a note that today's meditation is recorded in the national parks of southwest France.
So if you hear birds,
If you hear nature calling your name,
I invite you to allow it to hold you,
To be here with you today,
And to support you to go deeper.
Let us take our first mindful breath together,
Breathing in through the nose.
Now through the mouth.
Going again,
Breathing in through your nose.
A three-minute if this meditation today is your First meditation.
Or maybe an experience that is very new for you.
I firstly wish to say that I'm glad you are here.
I'm glad that you have taken the time to not just be with me,
But to be with yourself.
I want to remind you that you do not have to do anything here in this space.
You do not have to clear your mind.
You do not have to be perfect.
The simple intention of showing up with an open heart.
And a curiosity to go in and out.
It's more than enough.
So hold this affirmation in your heart.
There is nothing I need to do right.
There is nothing I need to do right.
Breathing in with me.
And out through your mouth.
Bringing deeper awareness now to our breath,
We will do a few rounds of breathing.
A normal inhale and then an extended exhale.
So we'll breathe in for four and exhale for six.
Let us begin.
Breathing in for 4,
3,
2,
1.
Out for 6,
5,
4,
3,
2,
And 1.
Going again for 4,
3,
2,
1 and out for 6,
5,
4,
3,
2,
1 three,
Two,
And one.
You're doing wonderful.
Breathing in for four,
Three,
2,
1,
And out for 6,
5.
3,
2,
1 and last round here,
Breathing in for 4,
3,
2,
1.
1 and out for 6,
5,
4.
3,
2,
And 1,
Allowing your breath to come back to its natural rhythm.
And maybe already noticing.
This deep sense of calmness.
This deep inner space.
Meeting this calm.
Version of you.
Giving yourself permission to soften even more into it.
Softening your shoulders.
Your jaw,
Your forehead.
Your hands,
Your belly,
Your hips.
Allowing this calm relaxation to move through you We are now together.
Use our internal visualization.
Knowing that there is no perfect way,
Just your way.
They will guide you.
Now to see yourself.
Walking along an ancient stone path.
Tuning into your senses and noticing that the air around you is still.
Cool,
Peaceful.
And ahead of you on this path,
You notice an entrance.
To a beautiful cave.
This cave doesn't feel dark or frightening.
This cave not only feels familiar,
Feels welcoming.
It feels safe.
A space and place that has quietly waited for you to come to.
As you step inside this cave.
You see it open into spaciousness.
Everything feels wonderfully still and open.
Even your mind and its thoughts that are most likely moving and racing.
Seem to soften.
Even just a little in this.
Space of safety,
The space of calmness.
Do you notice that?
Your thoughts that want to hold on tight.
Even their tightness.
Begins to settle.
And you are becoming more and more aware.
Of a deeper stillness.
Deeper.
Calmness.
Heimd.
Thoughts behind it.
The noise in your vessel.
Breathing into the space.
And.
.
.
As you remain seated in this cave.
You allow your awareness to become softer.
You notice even more the cool air on your skin.
Feeling of your breath moving in and out and the spaciousness.
Around you.
It is here in this moment that you are.
Remember.
At this space,
At this silence.
This stillness.
It's not empty.
It has its own warmth.
And has its own value.
It has its own.
So as you sit here.
With me holding you,
With me loving on you.
Cheers.
To listen.
To the silence.
Jeez.
Listen to the stillness and the calmness.
Around you.
And notice what comes through.
That is your heartbeat and your breathing.
Holding all of this.
And sitting here for a few moments.
Listening and receiving.
Breathing.
And heart beating.
And as we.
.
.
Continue to receive.
And sit here in this calmness.
Want you to focus on.
Your body now in its seated position.
Your body now.
In this cave,
In the center of this calmness and stillness.
And I want you to feel the support.
Of your body.
Beneath you.
Feel.
Your physical body holding you.
Anchoring you.
In this space of inner calmness.
Feeling your body.
Feeling your legs,
Your hips,
Your belly,
Your chest,
Your head.
Bringing you down deeper into this space.
Of calmness that can always be entered.
Through your physical being.
So breathing in now into this body vessel.
And now.
Going again,
Breathing into this body vessel.
And done.
It's here now,
But.
.
.
With so much calmness moving through you and calmness being channeled from my heart to yours,
I speak.
To the beginner in you.
Beginner.
Mind the beginner meditator.
And it reminds you that.
Meditation is not about escaping your life.
Meditation,
Especially when we connect to the calmness that is us.
Learning to re-meet your life from a steadier place.
From a more peaceful place,
From a more loving place.
And every time you pause,
Every time you breathe,
Every time you bring your attention to your heartbeat in this present moment,
You strengthen your relationship to this inner calm.
You strengthen.
Your relationship.
To the part of you that is beyond all tension,
All pain.
All suffering and separation.
And as you continue to hear my words,
I affirm that it does not matter if your mind wanders off once,
Twice,
Or a hundred times.
Every moment you noticed.
With awareness and loving intention.
It's a moment.
Your meditation practice continues to expand.
Breathing in with me.
And.
.
.
Breathing in with me.
And.
.
.
So I leave you today here in this cave,
Here in this space of inner calmness.
With a prayer and some love from my heart to yours.
Letting you know.
That I'm so glad you are here.
So glad that you have taken the time.
To put yourself first.
So glad that you have taken the time.
To connect back into yourself.
Because the more that you get to do this,
The more that we get to benefit from all that you are.
So placing two hands on your heart now with so much gratitude for yourself and all that you are doing to show up fully for that big heart inside of you.
We will breathe in gratitude,
Breathing in.
And we'll breathe in gratitude.
Allowing this gratitude to fill your body.
Mix.
With your calmness and your love.
And as you come back and return to your day today.
Know that what we have created,
What we have cultivated,
Is only ever an inner journey away.
This is all you.
And just like you can create this moment here with me,
You can create many more.
So with so much softness and ease.
Wiggling your fingers,
Your toes,
Maybe rolling your shoulders a little bit.
When you're ready.
You can open your eyes.
Bringing this calmness with you.
Knowing how loved you are.
And where you are today.
