Allow yourself to have this moment without thinking about what you did before or what you have to do next.
Remind yourself that you deserve to take the time to heal,
Relax and disconnect.
You deserve this moment.
Start by slowly looking around the room as if you were seeing it for the first time.
Allow your eyes to wander,
Allow your neck to move,
Maybe even your torso.
Be open and curious and notice the room around you without judgment.
Moving slowly,
Connecting with the environment,
Noticing the objects,
The colors,
The shapes,
The textures and remind yourself that you're safe right now.
If it feels comfortable for you,
Close your eyes and start becoming aware of the weight of your body and the contact that your body does with the surface beneath you.
Allow yourself to drop even more into the surface beneath you,
Letting it hold you.
Notice any sounds around you with curiosity without chasing them,
Just allowing them to come to you.
Just engage with the present moment with all your senses and remind yourself that you are okay just as you are,
No matter how you're feeling right now.
Keep noticing the surface beneath you,
Feeling the weight of your body,
Feeling supported and grounded and allow yourself to relax into this support,
Letting the earth hold you.
Imagine roots extending from your body into the ground,
Deep into the earth,
Creating a strong stable connection.
Feel a sense of stability knowing that you're safe and supported in this moment.
Now slowly bring your attention to your feet.
Notice any sensations,
Warmth,
Tingling,
Tension or even numbness and notice without judgment.
Simply observe and allow yourself to breathe into your feet.
Imagine them softening and relaxing but without any expectation.
Gently shift your attention up to your calves and knees.
Notice any sensations or tension and with each exhale imagine releasing any tightness.
Feel a softening in these areas as you let go of stress.
Move your awareness to your thighs,
Your hips and lower back.
Breathe deeply into these areas,
Feeling them soften and relax and allow any tightness to melt away with each exhale and if this doesn't happen that is okay as well.
Continue this slow journey up through your torso,
Noticing the chest and stomach.
With each breath let go of any pressure or tension here,
Feeling your torso expand with ease.
Bring your awareness to your shoulders,
Neck and jaw and as you exhale let go of any weight you're carrying.
Allow your shoulders to drop,
Your neck to soften and your jaw to relax.
Finally bring your attention to the muscles in your face,
Your forehead,
Eyebrows,
The area around your eyes and imagine each area becoming soft and at ease.
Place one hand on your heart and the other on your abdomen and feel the warmth and reassurance of your hands.
Notice the gentle rise and fall of your breath beneath them,
Bringing a sense of comfort and security.
As you inhale feel this warm spreading through your chest and stomach,
Soothing and grounding you and as you exhale release any remaining tension or worry.
Take a moment to connect with any areas of your body that still feel tense or heavy.
Imagine that with each exhale you're gently releasing any stored emotions,
Stress or sensations from these areas and if you find this challenging or it becomes too much,
Just stop this meditation or take a moment to come back to those roots that were grounding you,
Those roots that were going deep into the earth.
Let go of any need to control or hold on,
Just allow whatever needs to be released to flow out naturally with each breath.
If you notice any areas that feel particularly sensitive or tight,
Maybe even numb,
Simply place a gentle compassionate awareness there or you can bring your hands there as well and let these areas know that they are safe and that is okay to release.
Silently repeat to yourself,
I am safe.
My body is a place of peace.
I allow myself to release stress and welcome relaxation.
I deserve to be at ease.
I am safe.
My body is a place of peace.
I allow myself to release stress and welcome relaxation.
I deserve a life of ease.
Feel these words resonate within you,
Allowing a sense of safety and calm to fill every part of you.
Begin to bring your awareness back to your breath.
Notice a gentle rhythm of your inhales and exhales.
Feel the ground beneath you supporting you fully and when you're ready slowly begin to wiggle your fingers and toes.
Then open your eyes if it feels good to do so and if they were closed and start connecting with the environment.
Slowly moving your eyes around the room and noticing with compassion and openness.
Celebrate yourself for taking the time to sit,
Be silent and heal.
