Hello and welcome.
Welcome to this meditation for anyone who feels the holidays coming with stress,
Pressure,
Or mixed emotions.
Today we'll create a safe,
Peaceful space within you.
A place where you can acknowledge your feelings,
Release tension,
And move through the season with grace.
Find a comfortable seat or lie down.
Close your eyes if that feels safe,
And begin to notice your breath.
Simply breathe in… and out… Letting each exhale carry away the tension,
And each inhale invite a little more ease.
Gently bring your attention to your body.
Feel the weight of your body on the chair or floor,
And notice the points where you are being supported.
And scan slowly from the top of your head down to your toes.
Notice any areas of tightness,
Stress,
Discomfort.
Don't try to change anything.
Just notice.
Now,
Imagine sending your breath to those areas.
With each inhale,
Invite warmth and calm.
And with each exhale,
Release any tension,
Any worry,
Or heaviness.
The holidays can bring up many emotions.
Anticipation,
Joy,
Sadness,
Stress,
And grief.
Whatever you feel is valid.
Picture your emotions as a gentle wave,
Allowing yourself to watch the wave without judgment,
And notice what rises.
And notice what passes.
You do not need to push anything away,
Nor hold onto it.
You are simply noticing,
Like an observer of the sky,
Watching clouds move by.
You may say quietly in your mind,
I allow myself to feel what I feel.
I honor my heart.
I allow myself to feel what I feel.
Now,
Let us set gentle intentions for this holiday season.
You might say to yourself,
I will move through this season with kindness toward myself.
I will honor my limits and my needs.
I will notice the moments of joy,
And rest wherever I can.
Picture these intentions as a soft,
Glowing light in your chest.
With each breath,
Let the light grow warmer and brighter,
Filling your body with calm,
Grounded energy.
Imagine a place where you feel completely safe,
Calm,
Supported.
It could be a real place you've been,
Or a place of your imagination.
See it clearly in your mind's eye.
Notice the colors,
The textures,
The sounds,
The gentle warmth around you.
In this space,
You are free to be exactly as you are.
You can sit quietly,
Breathe,
And simply be.
Whenever the holiday season feels overwhelming,
You can return here.
This is your personal sanctuary within.
Take a few deeper breaths.
Move your fingers and your toes gently.
And when you feel ready,
Open your eyes.
Carry with you the intention of gentleness toward yourself.
The awareness of your emotions,
And the inner safe space that you've created.
Remember peace is a safe space.
Available to you at any moment.
Simply by returning to your breath and your heart.
As we come to the end of this time together,
Let's have one more affirmation together.
I move through this holiday season with grace,
Presence,
And self-compassion.
I move through this holiday season with grace,
Presence,
And self-compassion.
Be well.
