So when you're ready,
Take a few moments to find a comfortable position.
Let your body settle into a supported space.
Allow your shoulders to soften,
Your jaw to unclench and your belly relax.
Take a big deep breath in through your nose and sigh it out through your mouth.
Do that two more times.
Really bringing in that breath on the inhale and releasing and letting go on the exhale.
And now let your breath settle in to an easy and natural rhythm.
To balance out our energy,
We're going to begin with a few rounds of box breathing.
So box breathing,
If you haven't done it before,
Is a breath pattern where you inhale for four,
Hold for four,
Exhale for four,
And then once again hold for four.
Then you repeat that.
So let's do it together.
We'll begin by exhaling all of the air out of our lungs.
And then inhaling for a count of four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One,
Exhale,
Four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
Continue with this.
Inhaling for four,
Holding for four,
Exhaling for four,
And then once again holding for four.
Maybe imagining that with each breath cycle,
You're becoming more grounded and balanced within yourself.
Continuing on with this breath at your own pace.
Adjusting slightly if you need in order to make it really work for your body.
So it could be equal counts of five or three.
With every inhale,
Feel that sense of steadiness rising within you.
With every exhale,
Imagine excess energy draining out of your body,
Any overwhelm,
Scattered thoughts,
Or emotional tension releasing.
Now completing one more round of this breath.
And letting your breath return to its natural rhythm.
And now bring your awareness to the space around your heart.
Just notice whatever's present there today.
No judgment,
No analyzing,
Just noticing.
During this phase,
You may feel more reflective or sensitive or more aware of small changes,
And that's okay.
Let all of that be welcome.
There's no right or wrong way to feel at this moment.
And as you breathe,
Allow a sense of kindness,
Gratitude,
And warmth to gather at your heart center.
It's like the feeling you experience when you see your best friend after a while.
Or the smile of a young baby.
It's simple and comforting.
With each breath,
Feel the sensation growing slightly.
And now bring to mind one thing that you're grateful for today.
It doesn't need to be profound.
It can be something small,
Simple,
Or ordinary.
Hold that gratitude in your heart.
There are many beautiful things that are all around you,
And you're worthy of all of them.
And now silently offer yourself this phrase.
May I be grounded.
May I feel steady and supported.
May I be gentle with myself in this season.
Repeating this one more time.
May I feel grounded.
May I feel steady and supported.
May I be gentle with myself in this season.
And now bring to mind someone who makes your life a little bit better.
Someone whose presence brings steadiness and comfort.
Someone whose presence brings happiness,
Comfort,
Or warmth.
See them in your mind's eye.
And offer them the same phrases.
May you feel grounded.
May you feel steady and supported.
May you be gentle with yourself in this season.
And slowly bringing your awareness back to your own heart.
Feeling the steadiness you've created.
The gentleness you're offering yourself.
And take one deep inhale through your nose,
And a slow complete exhale through your mouth.
And one more time.
Know that you are safe,
You are steady,
And you are held.
All is well.
And when you're ready,
Gently open your eyes or lift your gaze.
Closing your meditation practice.
Thank you so much for joining me today.
