Welcome to this moment of calm.
You're safe here.
You've taken the first step to care for yourself,
And that's something to be proud of.
Right now,
There is nothing you need to fix or figure out.
This is your time to simply be.
Let's start by taking a deep breath together.
Breathe in deeply through your nose,
And exhale slowly through your mouth.
Feel the air move through your body with each inhale and every exhale.
A gentle reminder that you are here,
You are safe,
You are present.
Now,
Take your hands and rub them together softly.
Feel the warmth and the energy slowly begin to build up within the palms of your hands.
Now,
Taking your hands and releasing them,
And placing them gently on your chest,
Or crossing your arms over your shoulders,
Giving yourself a soft,
Comforting hug.
As you hold space for yourself,
You can remind yourself that whatever you feel is temporary.
You don't have to push anything away,
Just let it flow like waves on the shore.
Now,
Let's take our hands and place them in front of us,
Palms open.
We're going to take our index finger and our middle finger and put them together,
Two fingers attached,
And then crossing the hands over your body,
Placing the index and middle finger over your shoulders or your chest.
Let your arms rest across your chest like an X,
Or some even say like a butterfly.
Now,
From here,
We're going to begin a gentle tapping motion,
Starting with your left hand,
Taking the index and the middle finger,
And tapping gently on your shoulder.
So we're going to tap left and then right,
Left and right,
All at your own pace.
We're going to continue alternating hands,
Tapping each shoulder,
Creating a rhythm like a steady heartbeat.
As you tap,
Notice how it feels.
Feel the warmth and the weight of your hands.
And with each tap,
Let your body know it's okay to release,
Soften even a tiny bit of tension.
With every tap,
You're sending yourself love and safety.
Now,
As you tap,
I want you to also bring your attention to your feet.
Feel the steady ground beneath you,
Holding you up.
Imagine roots growing from the soles of your feet,
Reaching deep into the earth.
You are grounded,
Strong,
And connected.
You can whisper to yourself,
If it feels good for you,
I am anchored,
I am safe,
I am loved.
When you're ready,
Slowly release your hands,
Letting them rest in your lap or by your sides.
Take another deep breath in,
And imagine yourself surrounded by a warm,
Calming light.
As you exhale,
Slowly let that light fill your entire body.
Whenever you're ready,
You can open your eyes gently and move forward with ease,
Knowing that calmness is always within you,
Ready to be found whenever you need it.
You're doing so well,
And this meditation is always here for you.
Take care.
