Hello.
This is your moment of calm.
Life can feel overwhelming,
But right now,
All you need to do is be here.
Let's create a space for ease,
Grounding,
And stillness.
Begin by sitting comfortably.
Rest your hands on your thighs,
Or let them fall naturally by your side.
Take a nice long,
Slow inhale in here.
And on the exhale,
Close your eyes.
Now let's start with a few grounding breaths.
Inhale slowly to the count of five.
Hold for three.
Release for seven.
In for five.
Hold for three.
Release for seven.
One more time.
In.
Hold.
Release.
Now just breathe naturally,
Elongating the breath a little bit here.
Imagine each inhale creating space in your chest,
Your shoulders,
Your belly.
Each exhale melts away the tightness and the stress.
Just feel the tension leaving your body.
On your next inhale,
Notice your shoulders.
Are they tense?
Take a nice long,
Slow inhale in and reach your shoulders up to your ears,
Building a little tension there.
And on the exhale,
Let them soften and drop away from your ears,
Releasing that tension we hold there.
Now inhale into your jaw.
And as you exhale,
Unclench.
Notice your hands.
Are they gripping or fidgeting?
Breathe into them.
And as you exhale,
Just let them relax.
Now take a moment here to move through your body and bring awareness to any tightness that you may be experiencing.
Now we're going to pair your breath with some calming affirmations.
On your inhale,
Breathe in,
I am here.
And on your exhale,
Breathe in,
I am here.
And on your exhale,
Breathe in,
I am here.
And on your inhale,
Breathe in,
I am here.
And on your exhale,
Silently repeat,
I let go.
As you breathe in,
I am here.
Feel that in your body being present,
Allowing your body to calm.
And as you breathe out,
I let go.
Let go of whatever tension you're holding on to,
Any rushing you may be doing,
Anything that just feels off for you.
Release it with that exhale.
So take time right now to just pair your breath with this affirmation,
Slow and intentional.
Breathing in,
I am here.
And exhaling out,
I let go.
Feeling those words resonate within you.
Let the affirmation go and simply breathe naturally.
Allow your body to settle into its rhythm.
Notice how a sense of calm and clarity begins to unfold.
You can carry this moment with you into the rest of your day.
And whenever things feel overwhelming,
Come back to your breath.
Breathe in,
I am here.
Reminding yourself where you are and what you need.
And breathe out,
I let go.
And allow whatever is causing you stress or tension to just melt away as the breath leaves your body.
This space is always here for you.
So take another nice long,
Slow inhale in here,
Feeling your lungs expand,
Feeling present in the moment.
And then exhale out,
Feeling calm and connected to your body.
And when you're ready,
Gently wiggle your fingers and your toes and bring some movement back.
And then open your eyes and return to the present moment,
Feeling lighter,
Calmer,
And more grounded.
Thank you for taking this time for yourself and for meditating with me.
Have a great rest of your day.
