Welcome to Peace Within,
Peace Beyond.
Find a comfortable position,
Either seated or lying down,
And let your body be supported by whatever is beneath you.
And if it feels good,
Gently close your eyes,
And if not,
Simply soften your gaze.
Now take a slow breath in through the nose,
And exhale through the mouth.
Again,
Inhale easy and full,
Exhale letting the shoulders drop,
Relax and release that neck.
One more time,
Breathing in calm,
And breathing out anything you don't need to carry right now.
There is nowhere else you need to be,
Nothing else you need to do.
For these moments you are allowed to simply be.
Now bring your attention to the weight of your body.
Notice where you're being held,
By the chair,
The floor,
The bed,
And feel gravity doing its quiet faithful work,
Holding you,
Keeping you here.
Now gently scan your body from the top of your head down to your feet.
No fixing,
No changing,
Just noticing.
If you find tension anywhere,
Imagine your breath moving there,
Softening,
Loosening,
Creating space.
Let your jaw unclench,
Your tongue rest,
Your brow smooth.
And if your mind wanders,
Because minds do that,
Simply notice and return to the sensation of breathing.
You are safe to be here in your body.
Now bring your awareness to the center of your chest,
The space around your heart.
You can bring your hands to rest here,
And imagine a gentle warm light in this area,
Not bright or intense,
Just steady,
Calm,
Alive.
This light represents safety,
Peace,
Presence.
It represents a deep knowing that you are okay right now,
Right here,
Right now you are safe.
With every inhale,
Imagine that light,
That light of safety,
Peace,
And presence.
Imagine it growing a little stronger.
And with every exhale,
Feel it spreading through your chest,
Your ribs,
Your shoulders.
It naturally moves down your arms,
Into your hands,
All the way to your fingertips.
You might notice a little warmth or vibration in those fingertips.
Now let that light sensation,
Let it flow down through your belly,
Your hips,
Your legs,
To the soles of your feet.
This light fills your entire body like a soft inner glow.
Nothing needs to be earned here.
Nothing needs to be proven.
You belong in this moment.
You are safe inside yourself.
And if it feels helpful,
Silently repeat,
I am here.
I am safe.
I am present.
I am here.
I am safe.
I am present.
Let's do that one more time.
I am here.
I am safe.
I am present.
And let those words settle into your cells,
Feeling them deeply in every part of your body.
Now imagine that this inner light begins to slow everything down.
Your breath becomes even more natural.
Your heartbeat steady and calm.
In this space there is no urgency,
No pressure to figure anything out.
Just a quiet,
Grounded peace.
Rest here for a few breaths.
Let yourself experience what it feels like to not be bracing,
To not be guarding,
To simply rest in yourself.
This peace is not fragile.
It is steady.
It is complete.
And it lives within you.
And you can call it up at any time.
Now when you're ready,
Imagine this light,
This light of peace,
Safety,
And presence.
Imagine it gently expanding beyond your body.
First,
It fills the space around you,
The room you're in.
The air around you feels softer,
Calmer.
Maybe you can feel it on your skin.
Maybe it changes the quality of sounds around you.
You can sense that the air around you is changing.
Then let that light,
That sensation,
Expand further out into your home,
Your neighborhood,
The places you move through in daily life.
And the magic of this is you don't have to force anything.
You just allow it.
And it happens.
Imagine this peaceful presence touching others gently without needing them to change,
Without effort.
Like warmth from the sun,
Like ripples moving across water.
Now let that light extend even farther across cities,
Across lands,
Across the world.
And this light that you're radiating out wraps around the world and around itself,
Reconnecting with itself over and over again.
Again,
Without any effort from you,
You just allow.
You are not responsible for fixing everything.
Simply by being grounded and present,
You are contributing to the whole.
You're making changes to the world simply by focusing on yourself and your sense of peace,
Presence,
And safety.
Allowing yourself to experience the warmth of that sensation and allowing it to radiate,
Letting it flow as it does naturally.
Your peace matters.
Your presence matters.
Now begin to gently draw your awareness back to yourself,
Knowing that this peace is not leaving.
It lives within you,
Allowing it to travel with you through the day,
Throughout your life.
Bring your awareness back to your breath.
Feel your breath.
Feel your body.
Wiggle your fingers and toes,
Giving your arms a nice stretch,
And wrap your arms around yourself,
Giving yourself a nice squeeze hug,
Sending so much love and gratitude to you.
And when you're ready,
Softly open your eyes,
Letting in little bits of light,
Bringing this calm,
Steady presence with you into the rest of your day,
Into your life,
Everywhere you go,
And know that you can return here any time.
