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.
Remember that you deserve this moment.
Now start by slowly looking around the room as if it was the first time,
Noticing the objects,
The different colors,
The different shapes and textures.
Just notice where your attention wants to land,
Where your eyes feel drawn to without judgment,
Just with openness and curiosity.
And while you're looking around,
Remind yourself that you are safe right now.
If it feels comfortable,
Close your eyes and become aware of the weight of your body and the surface beneath you.
Allow yourself to drop even more into the surface beneath you,
Feeling its support and letting it hold you.
Notice any sounds around you with curiosity,
Allowing them to come to you.
Maybe you can notice smells around you as well,
Just being open with your senses.
Become aware of your breath,
Noticing the expansion and the contraction of your breath and allowing it to be just as it is without trying to change it,
Judge it or analyze it.
Now bring to mind an intention for this meditation.
Maybe a gentle desire for healing,
Relaxation,
Inner peace.
It can be as simple as,
I am open to healing,
Or I trust my body's power to restore itself.
And hold this intention softly in your heart,
Feeling it resonate throughout your body.
Now imagine a warm,
Radiant light just above your head.
This light is full of love,
Warmth,
And healing energy,
Like sunlight on a peaceful day.
Sit close with a gentle,
Soothing brightness,
Ready to flow through your body,
Bringing healing to every cell.
Take a moment to feel the presence of this light,
To connect with the sensations in your body connected to this light,
Allowing it to become a somatic experience,
A felt sense of this energy of healing,
Renewal,
And deep calm.
Now invite this healing light to enter the top of your head,
And let it begin to flow slowly into your body,
Filling you with warmth and calm.
Starting at the head,
Feel the light gently touching your scalp,
Relaxing any tension in your forehead,
Temples,
And jaw.
Notice if there's any tightness or discomfort here,
And allow the light to soften it,
Melting it away.
And remember,
Even if the light doesn't melt away those uncomfortable sensations,
It's okay,
And you are okay.
Be open as well to whatever you're experiencing,
Accepting it without judgment.
With each breath,
Feel this healing light moving downwards,
Like a gentle wave of warmth flowing into your neck and shoulders,
Allowing it to release any heaviness or tension you're carrying there.
As the light flows down into your arms and hands,
Feel it filling each muscle and joint,
From your shoulders to your fingertips.
Let this light bring acceptance,
Curiosity,
And even neutrality to whatever you're feeling there.
And just invite it,
If that's okay,
To dissolve any tightness,
Leaving your arms relaxed and at ease.
Imagine each cell soaking up the light,
Renewing and strengthening itself.
Now bring the light into your chest,
Feeling it expand with your breath.
Imagine this light surrounding your heart,
Bringing healing to any emotional tension or worry.
With each breath,
Your heart feels softer,
Lighter,
More open,
More accepting.
Trust in the light's power to bring healing,
To bring love and peace.
Let the light move into your abdomen and lower back,
Feeling it soothe and warm these areas.
And again,
If there's any discomfort or tightness,
It's okay,
You are okay and you're doing okay.
Just invite the light to gently release it,
Filling these parts of you with healing energy.
Feel the light flowing down into your hips,
Your thighs and knees,
Bringing warmth and relaxation to each muscle and joint.
And trust that this light knows exactly where to go and exactly what to heal.
As you continue to breathe,
Allow the healing light to move through your lower legs,
Ankles,
Feet,
Grounding you and bringing a sense of deep connection with the earth.
Feel your entire body bathed in this warm,
Soothing light from head to toe.
Imagine every cell,
Every muscle,
Every organ filled with light.
Feel this light working in harmony with your body's own natural healing ability.
Know that your body is powerful and capable of healing,
Capable of renewing and capable of thriving.
Take a moment now to affirm your body's power to heal.
Silently repeat these words to yourself.
My body knows how to heal itself.
I am whole.
I am well.
I am at peace.
Each breath brings healing and strength.
Allow these words to resonate through you,
Knowing that each one holds truth and possibility.
Let yourself believe in your own inner power and the light that fills you.
Now start feeling the light gently begin to return to the space just above your head.
Although it is no longer within you,
You know that its healing energy is always available to you.
I want you to take a moment to feel gratitude for your body,
For your mind and their strength.
And as well gratitude for this light that has supported you and your healing today.
Now slowly start coming back to your body,
Noticing your weight,
Noticing the surface beneath you,
The contact of your body with the surface beneath you,
Sitting back and allowing it to hold you.
Become aware of your breath,
The movement of your body.
And when you feel ready,
Open your eyes.
If they were closed.
And become aware with your environment,
With the room around you.
And celebrate yourself for taking this time to sit,
To nurture yourself and to remind yourself of your own inner healing power.
