Hello and welcome.
I am so glad you are joining me in this guided meditation.
By the end of our time together,
My hope is that you feel both a sense of relief and a boost of energy to carry you through your day or into your evening,
Leaving behind all the feelings and thoughts that may have depleted you.
As we explore a tool I have come to admire so much,
I encourage you to find a space that is safe,
Welcoming,
And free of distractions.
Know that this time you've designated for you leaves you free of all other daily obligations.
In this moment,
There is nowhere else to go,
Nothing else to do.
There are no tasks to be completed,
Emails to be read,
Or messages to respond to.
This space is not for your boss,
Your family,
Your social media,
Your pets.
This space is for you and only you.
Be proud of yourself for making this selfless decision to fill your cup first so that you can serve others with patience,
Kindness,
And your own unique love and care.
Begin by closing down your eyes and welcoming your body into a position that feels comfortable.
Take this time to check in with yourself.
How is your body feeling?
How is your mind feeling?
Where do you notice any tension sits,
Whether in body or mind?
Maybe it be racing thoughts that are difficult to release or a physical sensation of pain and tension.
And similarly,
What feels good in your body and mind?
Where does joy and peace sit within you?
Just check in.
Think all of these feelings that you find for their presence in your body and your mind.
Thank them for alerting you,
Speaking to you,
And reminding you to care for yourself.
Once you've scanned your body and mind for any comforts and discomforts,
Come to your breath.
Find the natural inhale.
Allow the natural exhale.
Notice the depth of your breath.
The warmth or coolness of your breath.
The purpose of your breath.
As you sit here with the breath that serves your every moment of every day,
Begin to visualize it coming from your heart.
With each inhale,
Your heart space fills and expands with crisp,
Rich oxygen,
Bringing a sense of renewal.
With each exhale,
Your heart space removing the toxins that have built over time,
Allowing the tensions and discomforts you have noticed and appreciated to be compressed and squeezed out of your very being.
Allow your breath to slow,
Without force or fix,
Just slow.
Inhale hope,
Energy,
Light,
Exhale fear,
Exhaustion,
Darkness.
Inhale kindness,
Compassion,
Love.
Exhale frustration,
Anger,
Hatred.
Exhale peace,
Tranquility,
Forgiveness.
Exhale obligations,
Overwhelm,
Shame.
Inhale all that you need.
Exhale all that you don't.
With each beat of your heart and breath and your being,
Continue this heart space breathing.
By connecting breath to heart,
You're allowing the full recognition and release of all that is depleting you,
Allowing it to beat,
To flow,
To just be.
Knowing that all you feel has the ability to release in a series of exhales and all that you hope to feel may be invited in a series of inhales.
Thank your body for this work it does for you.
Thank your mind for this work it does for you.
Thank your spirit for remaining unwavered in times the work feels hard to do.
Take one last deep inhale,
Accepting all things that you need to be served positively.
And exhale all things that are no longer serving you.
As you continue now into your day or maybe as darkness takes its space over the night,
Take one last deep inhale,
One last exhale.
Know that this heart centered breath is always with you.
You are never alone.
You are loved.
You matter.
Carry on,
Dear friend.
