Welcome to this meditation.
Well done for just taking the time to sit still and breathe and really giving yourself permission to feel throughout this meditation.
I want you to ground yourself in a comfortable position.
Either this is lying down or sitting.
I want you to have a straight back but feel relaxed.
You can sit in a chair,
You can lie on the floor in your bed.
Do whatever feels comfortable to you.
I want you to slowly inhale through your nose and exhale through your mouth.
Just let it all go.
One more time.
Inhale through your nose slowly and exhale through your mouth.
Let everything go and slowly close your eyes.
Really feel your breath.
Feel every inhale and every exhale and start to breathe only through your nose.
Giving yourself a long inhale and a long exhale.
See if you can quiet your mind.
See if you can quiet your body and if you start to think or if thoughts come let them come and let them go and just bring your focus back to your breath.
If you can hear any sounds,
Hear the sounds and let them go and bring your focus back to your breath.
Breathe in through your nose and breathe out through your nose calmly.
Bring your awareness and your consciousness inwards and really feel how you feel today.
What kind of feelings can you register?
What kind of feelings do you feel?
Are they bad feelings?
Are they good feelings?
Or are they neutral?
Let your mind focus on your feelings and how you feel today.
Really go inwards.
What do you feel?
Remember your breath but focus on how you feel.
Really give yourself permission to feel how you feel.
No judgement here,
Even though it might be a bad feeling or a good feeling.
No judgement.
Just let yourself,
Let your conscious self feel whatever you need to feel.
Maybe this has been a suppressed feeling or maybe you've waited for this feeling for a long time.
Either way,
Now is the time to feel.
I welcome you and invite you to connect to your feelings.
Sometimes this might be hard.
Sometimes this might feel different or uncomfortable.
I want to try and challenge you to connect to your feelings either way,
Whatever feeling might come.
Let yourself be enhanced by this feeling and let it really fill your body and your mind and your soul at this moment.
With this feeling I still want you to breathe deep breaths in through your nose and out through your nose.
With this feeling I want you to try and stay relaxed,
Quiet and still.
On your inhale you can either say out loud or under your breath,
I am and when you exhale you can say safe.
Inhale I am,
Exhale safe.
I am safe.
I am safe to feel whatever I want to feel.
I am safe to feel what I need to feel.
I am safe even though I feel bad or I feel good.
I am safe with my feelings.
Give yourself the permission to really feel and let it really fill your body and your mind and your soul.
Breathe to nourish yourself,
Long in-breaths and long out-breaths.
It's okay to let go of what you feel.
It's okay to feel.
It's okay to have multiple feelings multiple times a day.
It's okay to connect to how you feel,
To really go through your feelings and really go through whatever you need to feel.
Suppressing your feelings will do no good.
Let them come out in the open in a safe space.
I want you to focus back on your breath and thank yourself for letting yourself feel and say to yourself it's okay.
It's okay to have bad feelings,
To have good feelings,
To feel whatever you need to feel.
It's okay.
You're safe.
You can let that focus go and slowly bring your awareness back to your breath,
Back to your body,
Back to the room you're in or the outside doors that you're in or out in.
Just bring your awareness back to yourself.
I want you to put one or two hands on your heart and really feel your heart beat and breathe into your heart center.
Breathe in lots of air and love into your heart center.
You are safe.
Be kind to yourself.
You are okay.
When you are ready you can open your eyes.
Slowly come out of your meditation.
I hope you feel okay with how you feel and okay with giving yourself that space.
Maybe you feel really ready now for your day or for the rest of your evening or your night.
Maybe this has made you think about different things or made you more aware of how you have needed to feel.
Maybe it's just been a nice time for you to spend some time within and really find your inner stillness and peace.
I hope you feel centered and okay with yourself.
Give yourself thanks.
Give your body,
Mind and soul thanks for the time that you spent with yourself.
Have a beautiful rest of your day.
Hope to see you again soon.
