Take a moment to find a space where you feel safe and at ease.
A place where you can just be as you settle into this moment.
Allow your body to relax into the support of the earth beneath you.
Gently close your eyes and take a slow deep breath in through your nose and then exhale fully letting the air leave your body just as easily as it entered.
With each breath you are welcoming this moment of stillness.
Each exhale an invitation to release.
Release the thoughts,
Any worries,
The tension and the clutter that might have been weighing you down.
You are here,
Present,
Ready to step into a space of clarity where your mind and emotions can find peace.
Allow yourself to just be,
Without expectation,
Without need to change anything right now.
Just breathe and know you are enough,
Just exactly as you are.
Let's start by grounding into this moment.
Take a few more deep breaths,
Feeling the air fill your lungs and slowly release with each exhale.
As you breathe,
Notice how the breath moves through you.
With every inhale feel your body expanding,
Gently stretching open and with every exhale feel the weight of the world ease away.
There's nothing to hold on to,
Nothing to do,
Just breathe and be here.
Now bring your awareness to the top of your head.
Imagine a soft,
Warm light resting here.
Gently release any tension in your forehead,
Your eyes,
Your cheeks.
Let your jaw soften,
Feeling the muscles release as if the weight you've been carrying melts away with each breath.
Now slowly bring your awareness to your neck,
Your shoulders,
Your arms.
Feel the weight of your shoulders drop as if they are being supported by something greater than you,
Something steady.
Allow the burden of everything you've been carrying to be set down here in this moment.
Trust that it is safe to release.
Now let this relaxation continue to flow down your body,
Down through your chest,
Your torso,
Your hips.
Feel your legs softening,
Your feet becoming heavy as they sink into the earth,
Grounded,
Supported,
Held.
Take one more deep breath in and as you exhale imagine any remaining tension leaving you,
Flowing effortlessly into the earth beneath you.
You are grounded,
You are held,
You are here.
Now gently bring your focus to your mind.
Imagine for a moment that your thoughts are like clouds drifting across the sky.
Sometimes these clouds can feel heavy,
Thick with worry,
Uncertainty or clutter but right now you have the power to simply allow them to drift away.
With every breath picture these clouds beginning to part,
Gently moving aside,
Making way for a clear sky.
Each breath you take is like the wind that pushes them away.
Slowly the sky becomes vast,
Open,
Clear.
As the clouds dissipate your thoughts begin to settle.
You may notice them quieting,
Becoming softer,
Less scattered.
There is space now,
Space for clarity,
Space for peace.
You don't need to rush to find answers or force anything to make sense,
Just breathe and know that in this moment it's enough to be present.
With every inhale welcome clarity into your mind.
With every exhale release the confusion,
The noise,
The distractions that may have been clouding your thoughts.
Allow your mind to settle into stillness.
Trust that you can think clearly without pressure.
Trust that when you are calm you will find the answers you need one step at a time.
Now shift your awareness to your heart.
What are you feeling right now?
Don't rush to label or change anything.
Simply observe,
Notice the emotions that are here in this moment without judgment.
Perhaps you're feeling calm or maybe there's some unease.
Maybe there are emotions you're carrying that are harder to identify.
Whatever it is know that it is okay to feel.
You are allowed to feel.
Imagine your emotions as colors in a painting.
Some may feel bright and bold,
Fiery reds,
Deep blues or intense purples.
Others may be softer,
Gentler tones,
Pastels,
Quiet greens or pale pinks.
Simply observe these colors as they flow through you.
Notice their intensity,
Their shapes,
Their texture.
There's no need to fix anything.
Just allow them to be,
Knowing that you are safe with your emotions.
Now with each breath feel these emotions begin to move through you like a gentle river flowing with ease.
Let go of the urge to hold on to anything.
Let them pass through you freely,
Knowing you don't have to carry them forever.
If you feel any heaviness,
Imagine it dissolving with every breath.
The weight begins to lift like a fog,
Clearing,
Allowing space for lightness and ease.
Feel your heart soften,
Your chest open.
Feel the emotional weight dissipate,
Leaving you lighter,
Clearer.
Know that you can feel deeply but you also have the power to create space within yourself.
You are not your emotions,
You are the observer and from this place of clarity you can respond with wisdom and kindness.
Now imagine yourself standing in a peaceful,
Serene space.
It could be a quiet forest,
A calm beach or a mountaintop.
A place where you feel fully at ease.
You feel connected to the earth beneath you,
To the sky above you and to the vast peaceful energy surrounding you.
In this place there is no confusion,
There's no clutter.
There is simply clarity.
Clarity in your mind,
Clarity in your heart.
As you stand there,
Take a moment to reflect on anything in your life that may have felt overwhelming,
Unclear or confusing.
See those situations now through the lens of this clarity.
Imagine how you would approach them now.
Calm,
Steady,
Clear.
Trust that you are capable of navigating life with a centered mind and an open heart.
Know that you can return to this space whenever you need it.
It's always within you,
Waiting to be tapped into.
Your clarity,
Your peace,
They are always available.
Take one last deep breath in,
Allowing the clarity to fill every part of your being.
As you exhale,
Feel a sense of peace wash over you like a gentle wave.
This clarity,
This peace is yours to carry with you wherever you go.
And when you're ready,
Begin to bring your awareness back to the present moment.
Gently wiggle your fingers and toes.
Stretch your body.
And when it feels right,
Open your eyes,
Returning to the room around you.
Carry with you this deep sense of mental and emotional clarity,
Knowing that it is always within you.
Steady,
Calm and clear.
You are centered.
You are clear.
You are at peace.
Thank you for meditating with me.
