Welcome.
My name is Natalie and I am so grateful you're here with me today.
This meditation is an invitation to start your day calmly and clearly.
To gently reassure your nervous system that it is safe to slow down.
That there is no rush and that you can meet this day from a place of ease.
You can listen to this meditation while lying in bed,
Sitting comfortably or wherever you feel most at ease this morning.
Let this be a soft beginning.
Now let's begin by gently closing your eyes or softening your gaze if this feels better for you.
Take a slow breath in through your nose and exhale gently through your mouth.
Again inhale slow and steady and exhale let your shoulders drop.
There is nothing you need to do right now.
Nothing you need to fix.
Just allowing yourself to arrive in this moment.
Now bring your awareness to your body.
Notice where your body is making contact with the bed,
The chair or the floor beneath you.
Let yourself feel supported.
And now begin to slow your breath even more.
Let's inhale for a count of four.
One,
Two,
Three,
Four and exhale for a count of six.
Six,
Five,
Four,
Three,
Two,
One.
Inhale for four.
One,
Two,
Three,
Four.
Exhale for six.
Six,
Five,
Four,
Three,
Two,
One.
Inhale for four.
One,
Two,
Three,
Four.
Exhale for six.
Six,
Five,
Four,
Three,
Two,
One.
Repeat this a few breaths at your own count.
And really inhale gently and exhale slowly as if you're signaling to your body that it is safe to soften.
With every exhale imagine your nervous system settling like gentle waves becoming calm after a storm.
And if your mind begins to wonder that it's completely okay,
Simply return to the rhythm of your breath again and again.
Now silently repeat these words in your mind or simply listen and let them land.
I am safe in this moment.
I am safe in this moment.
I am allowed to move slowly.
I am allowed to move slowly.
My body knows how to find calm.
I am safe in this moment.
I am allowed to move slowly.
My body knows how to find calm.
And let these words ripple through your system,
Reaching every cell.
And now bring your attention to your chest,
Your heart space.
And imagine breathing directly into this area.
Warm soothing breaths,
Creating a sense of openness and reassurance.
And if there is any tension,
Worry or tightness from yesterday or anticipation about today,
You don't need to push it away.
Simply acknowledge it and gently place it out on your next exhale.
Each breath out is a release.
Each breath in is nourishment.
And now feel your jaws soften,
Your forehead smooth,
And your belly relax.
Your body is listening.
And right now you are telling it,
We are okay.
We are okay.
We are okay.
And take a few moments here in silence,
Breathing slowly and allowing the calm to settle deep.
And now gently bring your awareness back to your whole body.
Notice how you feel compared to when you begin.
Even if the calm feels subtle,
Trust that something has shifted.
And before we close,
Set a soft intention for your day.
Not a task,
Not a goal,
But a feeling.
Perhaps ease,
Presence,
Gentleness,
Clarity.
Let this feeling anchor into your body.
And now begin to deepen your breath slightly.
Gently wiggle your fingers and your toes.
And when you're ready,
Slowly open your eyes.
Carry this calm with you into your day,
Into your movements,
Your conversations and your choices.
Remember that you can always return to your breath,
To this sense of safety at any moment.
Thank you so much for sharing this time with me.
May your day unfold with calm,
Clarity and gentle presence.
Until the next time,
Namaste.
