Find a comfortable seat,
Either on the floor,
With your legs crossed,
Or on a chair with your feet firmly planted on the ground.
You can also lie down.
Just let your spine be tall and relaxed.
You can rest your hands gently in your lap,
Beside you,
Or on your thighs.
I invite you to close your eyes,
Or just soften your gaze,
And take a deep breath in through your nose,
Feeling the air fill your lungs,
Expand your belly,
And then your chest.
And exhale gently through your mouth,
Releasing any tension you may feel.
Let's do that again.
Inhale deeply,
Filling your body with breath.
Exhale slowly,
Letting go of any stress.
Just continue to breathe naturally for this moment,
Just noticing the rhythm of your breath.
You can visualize,
With each inhale,
You invite new energy into your being.
And with each exhale,
You release anything that no longer serves you.
Let's do a grounding,
Cleansing breath together.
We'll inhale for a count of four.
We'll hold for four.
And then we'll exhale for a count of six.
So inhale.
Deeply breathe in.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Exhale slowly.
Two,
Three,
Four,
Five,
Six.
Inhale deeply again,
Breathing in.
Two,
Three,
Four.
Hold.
Three,
Four.
Exhale out.
Four,
Five,
Six.
Continue this deep breathing pattern for a few more rounds.
Allow the gentle flow of your breath to bring you into this moment.
With each breath,
You can feel a wave of calm washing over you.
With every inhale,
Imagine drawing in healing,
Energy,
Warmth,
Light,
Through every pore.
Let it fill your chest,
Your heart,
And your mind.
With every exhale,
Imagine releasing tension,
Worry,
Fear.
Let the weight of anxiety dissolve.
Feel lighter with each exhale.
As you breathe,
Remember you're not your worries.
You are not your thoughts.
You are simply the observer of these things.
And you have the power to let them go.
As you continue to breathe,
Allow your heart to open.
Feel a sense of connection to the universe around you.
Know that here and now,
You are a part of something greater.
An infinite,
Loving energy flows through all beings.
With each breath,
You tap into this universal peace.
A source of love,
Strength.
It's always available to you.
Feel the renewal of this connection with every inhale.
Let go of anything that doesn't align with this peaceful energy every exhale.
As we come towards a close,
Perhaps something comes to you in the form of an affirmation.
It's okay if nothing comes.
Perhaps you allow yourself,
You invite yourself into these next three affirmations.
I am grounded.
I am whole.
I am renewed.
You can take a deep final breath in.
Hold this affirmation in your heart.
Feel the warmth,
These words wrapping around you.
And when you feel ready to,
You can gently start to bring your awareness back to the present moment.
Maybe back to the sounds in the room.
Noticing a sound in the room.
When you feel ready,
You can slowly open your eyes.
Carry this peace and renewal with you as you move through your day.
Releasing anxiety and inviting peace with every breath.
Your meditation is now complete.
