Welcome to this guided meditation designed to calm your nervous system and bring you into a state of tranquil presence.
Take a moment to get comfortable in your chosen space.
Whether you are sitting on a cushion,
Reclining in an armchair or just lying down,
Find a position that feels just right for you.
If it feels comfortable,
I invite you to close your eyes or you may like to keep them softly focused on something in front of you.
Now,
Let's turn our attention to our breath.
There are various ways to engage with this foundational aspect of our being.
One of my favorite techniques is to inhale deeply and you can do this through your nose,
Only as deep as is comfortable for you.
And then simply release,
Exhaling out through the mouth,
Just letting the air flow out naturally.
You may like to imagine each exhalation as a release of effort,
A letting go of tension within you.
As you continue to breathe,
Your breath begins to flow naturally,
Gently inviting every part of your being into this precious moment.
Depending where you are,
You may sense the earth beneath you,
Maybe the touch of your feet on the floor,
Or your back against a comfortable seat,
Or your whole body lying down.
Wherever you are,
Take a moment to become aware of your connection with the surface beneath you that supports you.
If you are finding yourself activated or overwhelmed,
You may like to engage your senses to ground you back into this moment,
Calming your nervous system.
You may like to gently turn your head to the left,
And then gently to the right,
And gently turn your head back to the center.
You may like to look above you,
Below you.
You may even like to take a moment to glance behind.
All you are doing is connecting to the space around you.
If your eyes are open,
Notice the colors that fill your space,
The shapes that catch your eye,
Taking the texture of the objects around you,
The surface you are resting on.
Maybe it's the softness of a pillow,
Or the surface of the ground.
Inhale the unique scents that flavor your environment.
All you are doing is simply being present with what is.
As you observe and experience what you experience,
Remember you are not just looking,
You are grounding yourself in the reality of the now.
And by doing this,
You are signaling to your nervous system that you are safe here in this moment.
When you are ready,
And only if it feels right for you,
If your eyes are open,
You may like to close your eyes,
Or simply soften your gaze.
Turn your attention inward,
Exploring the unique landscape within you.
This inward journey can sometimes be complex,
And that's okay.
You are always free to adjust your focus,
Maybe to the feeling of your clothes against your skin,
Or the distant sounds that filter through your space.
Whatever it is,
Allow it to provide an alternative focus if you feel overwhelmed.
As you give your body the time and space to communicate,
You are engaging in a practice of compassion and curiosity.
Sometimes something new and unexpected emerges.
A felt shift,
A tangible moment when something internal clicks.
For some,
It could be a knot of tension,
Or emotional weight that you've been holding onto starts to unravel and loosen.
Often this manifests as a sense of relief,
A deep release,
A shedding of a heavy burden that you didn't know you were carrying.
It can feel like a newfound peace,
Or even an expansive sense of freedom within.
Whatever you experience is right for you.
It's as if your body,
Feeling safe and nurtured,
Moves you in the direction of health,
Growth and restoration.
Whether you are tuned into the intricate feelings within,
Or focused on the simpler sensations that surround you.
Know that this practice serves as a pathway leading you toward a state of increased calm and wellbeing.
Take this moment to notice how you are feeling.
Is there tension,
Lightness,
Relief?
Just observe without the need to label or judge.
Allow yourself to be fully present with whatever is showing up in your body right now.
If it feels right,
You may want to place one or both hands over your heart.
Feel the comforting support and warmth of your hands.
Acknowledge your heart space.
Whatever emotions are there,
It's ok.
They just need to be felt.
Imagine holding whatever sensations or emotions that are present in a compassionate embrace.
There's no need to try to change them or wish them away.
Simply allow them to be.
In doing so,
You empower yourself to find peace within the present.
Let go of the resistance,
The struggle.
Know that whatever you are experiencing in this very moment is both ok and enough.
Giving yourself the permission to let it be enough is a powerful act of self-love and acceptance.
One that allows for deep healing and transformation.
As we come to the end of this practice,
Let your attention feel the support beneath you once more.
You may like to imagine a calming light wrapping around you like a gentle hug.
This light not only helps you to let go of what you do not need,
But also whispers to your nervous system.
It's ok to relax.
You are safe.
Know whatever you are experiencing.
This sensation is your body's own wisdom speaking.
A sign that you are moving towards a state of balance and well-being.
It's a gift from you to you.
Take another deep grounding breath in.
And as you exhale,
Notice how you feel right now.
Notice whether you feel the same as when we started,
Or perhaps there's even the smallest shift.
Notice if there's anything calming,
Soothing or even just neutral in your awareness.
Let yourself feel it fully.
It's a gift you deserve.
And whenever you are ready,
If your eyes are closed,
You may like to open your eyes or adjust your focus.
Carrying with you this newfound sense of peace into the journey ahead.
Thank you for inviting me into this sacred space of yours.
Remember you are not just enough.
You are an abundance of enough.
Exactly as you are.
Namaste.
