Welcome,
Take a moment to arrive,
Not just in your body but in your mind and soul.
Let this be your pause between everything you've done and everything you think you still need to do.
There is no rush here,
No task waiting on the other side of this breath,
Just you,
Here,
In this exact moment,
Whole,
Complete and allowing yourself to rest.
Take a slow deep breath in through your nose and gently release,
Again inhale,
Feel your chest expand,
Your lungs fill with life and exhale,
Let the tension pour out like a long sigh of relief.
Inhale again,
Filled with awareness and exhale,
Let your shoulders soften,
Let your jaw unclench.
Inhale one more time with awareness and exhale,
Let your thoughts begin to slow their pace like leaves settling after a storm.
Bring your attention to your body,
The weight of it resting on the surface beneath you,
Feel the gentle pull of gravity supporting you,
Holding you,
Anchoring you.
Notice your breath again,
Steady,
Effortless,
Natural,
It doesn't need you to control it,
It simply flows.
With each exhale,
Allow another layer of tension to melt away from your forehead,
From your neck,
From your shoulders,
Let your belly soften,
Let your hands rest heavy,
Let your whole body feel safe to not do anything right now.
Now bring your awareness to the mind,
That busy space where thoughts move quickly,
Where lists are made and sometimes take over our thoughts.
Where you try to hold everything together.
Imagine that space,
Your mind,
As a wide sky and all your thoughts,
The to-dos,
The reminders,
The don't forgets,
Are tiny clouds passing through.
You don't need to chase them,
You don't need to fix or finish them,
Just notice them and watch them drift.
The more you watch,
The more you realize,
You are not your thoughts,
You are not the clouds,
You are the sky behind them,
Spacious,
Still,
Infinite.
Remember that you choose where to put your energy,
And right now that energy is going to embody that infinite sky that exists within your mind.
One by one,
The clouds go by,
They come and go,
Slowly,
They float with no urgency,
They are just there,
Existing,
Painting the sky with pretty fluffy white cottons.
Now feel the quiet that comes from this slow drift,
A deep stillness that's been waiting patiently beneath the noise.
Let yourself float in that quiet.
Let your breath move softly,
Your body completely at ease.
There is nothing left to do,
Nothing to fix,
Nowhere else to be,
Only this,
Only presence,
Only peace.
Let the mind rest in that sacred pause,
Like the still surface of a lake reflecting moonlight.
Take a deep breath in and exhale.
Whisper softly to yourself the following affirmations,
My worth is not measured by what I do,
But by who I am.
I let go of doing and return to simply being.
I no longer chase time,
I move in harmony with it.
When I slow down,
I recharge my power.
In this quiet,
I remember who I am.
The world softens when I do.
Slowly bring your awareness back to your breath,
Notice its rhythm,
Notice how your body feels,
Lighter,
Softer,
More open.
You're returning to the world not from exhaustion,
But from renewal.
Your to-do list may still exist,
But you're no longer ruled by it.
You move with calm,
With clarity,
With choice.
When you're ready,
Begin to wiggle your fingers and toes.
Let your eyes open gently,
Bringing the calm with you into the rest of your day or into the rest of your night.
Thank you for meditating with me.
