Hi there and welcome to this meditation for when you need to press pause,
Take a breath or find some calmness and clarity in your workday.
Take a moment to get comfortable.
Somewhere quiet you can sit or lie down where you won't be disturbed and let your body fully relax.
Feel everything soften.
Allow your hands to rest,
Your jaw to unclench and your shoulders to release.
Closing your eyes if you feel comfortable to do so.
And take a long slow breath in.
Feel it travel all the way down towards your belly,
All the way out into the sides of your ribs and then release a smooth easy breath out.
Let yourself settle into this new rhythm of breath.
Feeling each long slow breath in and each smooth breath out.
No rush,
No pressure,
Each breath like a gentle wave of softness.
And now visualize in your mind's eye a candle flame.
Seeing all the colours of the flame and the slight movement within the flame itself,
Burning steady,
Quiet and bright.
Feel the light from the flame expanding with your breath,
With each inhale drawing in more of the warmth and the steadiness,
And with each exhale feeling the light spreading out through your body,
Softening any remaining tension.
With each inhale drawing in more of the warmth and steadiness,
And with each exhale feeling the light spreading throughout your body,
Softening any remaining tension.
You feel calm,
Steady,
Present.
And when something you've been holding on to,
An old thought or belief or physical tension in your body,
When you feel it start to loosen,
Let it go.
Let it fall away.
Let the brightness of the candle flame shine through anything you've been telling yourself.
Let the warmth of the candle soften any beliefs you might be holding against yourself.
Let the calmness of the candle flame soothe any disruptions to your nervous system from those around you,
Letting it all go with your breath.
Like a feather drifting gently through the air,
No need to try and grasp for it,
Just let it go.
Breathing here a little longer,
Knowing you are exactly where you need to be and you have all you need.
You are calm,
Steady and present in this moment.
When you feel ready to do so,
Beginning to guide yourself back into the room,
Into your body,
Into your body in the room.
Feel the air around you.
Bringing a little bit of movement back into your fingers and toes.
And as you open your eyes,
Know that you are carrying calmness,
Steadiness and presence with you into the rest of your day.
Thank you for practicing with me.
