Welcome.
Take a moment to pause and arrive here.
In a world that moves so quickly it can be rare to find true stillness.
But this time is yours.
A gift to yourself.
A chance to step away from the noise and reconnect with the quiet strength that lives within you.
You don't need to change anything or achieve anything or be anything other than who you are in this moment.
Simply allow yourself to be here just as you are.
Take a deep breath in slow and steady and let that out and close your eyes.
Take another deep breath in and then let it out even slower as if you're releasing everything that feels heavy,
Everything that doesn't serve you in this moment.
Let's do that again.
Inhale deeply through your nose and feel the breath fill your body and exhale slowly through your mouth like a soft sigh of relief.
Inhale in and slowly exhale out.
Inhale in and release.
Now gently allow your body to settle into the surface beneath you.
Feel the support,
Whether it's a chair,
A cushion,
A couch,
The bed,
Or the ground.
Let it hold you fully.
Let it remind you that you don't have to hold yourself up right now.
You're safe to let go.
Now let's begin by bringing your awareness to your breath.
No need to change it.
Just simply notice.
Notice the rhythm,
The way it enters and leaves your body.
Maybe it's shallow,
Maybe it's deep.
There's no right or wrong way here.
Just noticing.
Feel how your breath is always with you,
A quiet companion,
Steady and constant.
Even when the world around you feels loud or chaotic,
It's still there.
Here reminding you that you're alive,
That you're present in this very moment.
Now imagine your breath as a gentle wave.
With every inhale the wave rises softly coming toward you and with every exhale it retreats back into the ocean.
Inhale the wave rises coming toward you,
Exhale it recedes.
Let yourself be carried by these waves over and over again.
Just take a moment to notice the waves as you breathe in and breathe out.
As you ride the rhythm of your breath,
Let's begin to turn inward.
Imagine that deep within you there's a quiet sanctuary,
A still peaceful place that exists beyond the noise of the outside world.
This sanctuary has always been here,
Waiting for you to visit.
All you have to do is step inside.
Picture yourself walking into this sanctuary.
Maybe it's a room,
A forest clearing,
Whatever feels right to you.
But it's quiet here,
It's calm.
It's a place where time slows down and you can simply be.
Feel the stillness of this place.
Feel how the quiet wraps around you like a soft blanket.
Here you don't have to do anything,
You don't have to solve or fix or plan.
You are enough just as you are in this moment.
Let this stillness fill you.
With every inhale,
Breathe it in as though you're absorbing it into every cell of your body.
And with every exhale,
Let go of any tension,
Any thoughts that try to pull you away from this place.
Release them one by one.
Let go of any tension,
Any thoughts that try to pull you away from this place.
Release them one by one like leaves floating down a gentle stream.
Take some time to be here now.
Breathing in that calm,
That stillness,
And releasing tension with each exhale.
If you found your mind wandering,
That's okay.
Just simply notice where it goes.
And then without judgment,
Guide it back to your breath.
Back to the stillness.
And perhaps if it's something that you need to let go of,
Allow it to float away on one of those leaves.
Now take a moment to simply rest here.
In the stillness,
In the quiet.
In the knowing that you're exactly where you need to be.
And now silently repeat to yourself,
I am still.
I am quiet.
I am at peace.
Let these words flow with your breath.
I am still.
I am quiet.
I am at peace.
I am still.
I am quiet.
I am at peace.
I am still.
Repeat this gently,
Slowly,
And letting it anchor you in this moment now.
I am still.
I am quiet.
And I am at peace.
Now take a nice long,
Slow inhale in through the nose.
And let that go.
Take a moment to notice how you feel.
The stillness you've found within can carry you forward,
Grounding you in every step you take today.
Take another inhale in through the nose.
And out through the mouth.
And know that you are not alone.
Know that no matter how loud or busy the world becomes,
This quiet sanctuary is yours to return to whenever you need it.
You can be still and quiet and at peace whenever you want.
Gently begin to bring movement back into your body now,
Wiggling your fingers and your toes.
And when you're ready and there's no rush,
You can come back and open your eyes.
And thank you for meditating with me.
Have a beautiful day.
