Welcome to your meditation,
Finding Home Within.
Begin by finding a quiet space where you can relax and let go.
You can either sit or lie down and just gently close your eyes,
Slowly allowing your body to settle.
Take a deep breath in,
Feeling your chest rise and then slowly exhale,
Letting any tension melt,
Letting the body relax and surrender.
Just taking a moment to let the body ground,
Settling in to that rhythm of the breath,
Gentle rise and fall again,
Just like a wave moving through the body,
Body melting,
Softening,
The mind settling.
You begin to hear,
Begin to acknowledge that true home is found within you.
Visualize your heart as a serene sanctuary filled with love and acceptance.
And with each breath,
Imagine this space expanding.
Creating a warm and nurturing ambience around you.
As we recognize that times of transition and growth can sometimes leave us feeling disconnected,
Gently remind yourself that it's okay to feel this way.
As you breathe,
Invite the sensation of grounding back into your being.
Noticing those places of connection within the body,
The legs,
The ribs,
The back of the shoulder blades or the back of the skull.
Just breathing here and allow yourself to sink and become heavy.
Remembering that if you ever feel disoriented,
You can always pause and bring your attention to your breath.
Notice the comforting and predictable rise and fall of your chest.
Take a moment and inhale deeply here,
Feeling the body expand,
And then exhale fully,
Releasing any tension,
Any heaviness.
Let this rhythm guide you back to your center.
Allow your body to soften and relax into the present moment.
Imagine making your internal experience a cozy haven.
Envision wrapping yourself in a blanket of kindness,
Showering your mind with gentle,
Affirming words.
Shift any self-criticism to curiosity as you explore your inner world.
Acknowledging that just like your breath,
There are times for expansion and times for contraction.
Embrace this moment of contracting inward.
With every inhale,
Allow yourself to gather inner strength,
And with every exhale,
Let go of any lingering distractions.
Take a few moments to rest in this soft and tender place within you.
And even if it's just for a few breaths,
Honor this opportunity to come back home to yourself and to feel the warmth of self-acceptance and the safety of your inner sanctuary surrounding you.
As you begin to come back to the present moment,
Gently begin to deepen your breath and bringing awareness to your physical body.
Once again,
By wiggling your fingers and your toes,
Feeling the ground beneath you,
And then slowly,
Gently,
When you're ready,
Allow the eyes to open,
Carrying the serenity and comfort of your inner home into the world.
Remembering that you can return to this place of peace anytime you need.
Your true sanctuary resides within you and is always ready to embrace you.
