Welcome to your inner anchor meditation.
To begin,
I'd like you to find a comfortable position,
One that allows you to remain alert yet relaxed and supported.
Tiddling in,
Allowing your eyelids to lower,
And turn your awareness inward,
Giving yourself this time for undivided,
Compassionate attention.
Begin to notice how you feel right now in this moment,
Not changing a thing.
Notice what physical sensations are present,
Scanning your body with a loving curiosity,
Witnessing,
Witnessing.
Now how do you feel emotionally right now in this moment?
What emotional sensations are here for you?
And now bringing your awareness to your mind,
Watching and witnessing your thoughts,
Noticing the pace of thought,
The quality of thought.
And as these thoughts enter your mind,
Letting them pass by,
Not entertaining them,
Not latching on,
Just letting them go.
And now notice how you feel energetically today.
In this moment,
How do you feel energetically?
What do you notice?
Welcoming your full self into this moment in body,
Mind,
And spirit,
All of it is welcome.
Facing any wish or need or desire for things to be different,
And just be with yourself right now.
Holding your whole self in this loving awareness.
Now placing your attention on your breath,
I want you to watch and witness the natural inhale and exhale,
This incredible wisdom of your body guiding each breath.
And now begin to lengthen your inhale and lengthen your exhale,
Deepening your breath.
With each exhale,
Letting go a little bit more,
With each exhale becoming more present right here,
Right now.
Now,
Coming back to your internal landscape,
I'd like you to find a location within that feels particularly comfortable,
A location in your body that feels calm,
Open,
Grounded,
And relaxed.
Once you've found that location,
I'd like you to place your awareness there.
And if you'd like,
And it's accessible,
You can even gently place your hand on that location.
This is your internal safe space.
Really connect with this location.
Breathe in to this space.
This is your inner anchor,
And it is always with you.
No matter what is going on externally,
This safe space is always with you and is a place that you can return to whenever you need.
Really connecting with this location,
Feeling the sensations here,
And allow them to begin to expand.
This calm,
Open,
Grounded,
And relaxed energy begins to grow.
You feel this energy moving through your body,
Beginning to spread throughout your entire system.
Allow this beautiful,
Anchored,
Grounded energy to expand throughout your entire system,
Feeling so present,
So grounded,
Your whole body calm,
Open,
And relaxed.
Now I'm going to be quiet for a minute to allow you the opportunity to sink even deeper into this energy.
Noticing,
Once again,
The sensation.
Noticing your breath,
Its natural inhale and exhale.
Now very slowly and gently begin to let your body know that it's time to come back to normal waking awareness.
You might wiggle fingers or toes,
You might sigh out on your next exhale,
And then opening your eyes when you're ready and noticing the light,
Noticing the room around you,
Looking at the colors and textures,
Really taking in the room around you,
Even turning your head,
Moving your eyes,
Reorienting yourself into this space.
Thank you for joining me for this practice.
Your time together is complete.
