Welcome to this meditation for cultivating inner peace,
Especially during times of uncertainty.
In a world where so much can feel out of our control,
This practice will guide you to find a sense of calm and stillness within.
To begin,
Find a comfortable position,
Either seated or lying down.
Gently close your eyes,
And take a deep breath in through your nose,
And slowly exhale through your mouth.
Continue to take a few deep breaths in through your nose,
And out through your mouth,
And let yourself soften any tension as you continue to breathe deeply.
As you breathe in through the nose,
And out through the mouth,
And as you gently let go of the tension in your body,
Maybe notice the rise and fall of your chest.
And with each breath,
Invite relaxation,
Softening your body,
Calming your mind.
Begin to deepen your breath,
Inhaling slowly through your nose for a count of four,
Exhaling gently through your mouth for a count of six.
As you breathe in,
Invite a calm sense into your body,
And as you breathe out,
Let go of any tension,
Worry,
Or uncertainty.
Imagine your inhale bringing peace,
And your exhale releasing anxiety.
Inhale bringing peace,
The exhale letting go.
Continuing at your own pace,
This pattern of breath,
Finding more ease and calm with every cycle.
And now allow your breath to return to its natural rhythm,
And as you breathe,
Focus on the present moment by simply noticing sensations in the body,
Often uncertainty is tied to the future,
But in this moment,
As you breathe and notice sensations in the body,
You're safe,
Whole and grounded.
So with each inhale,
Feel yourself becoming more anchored in the present moment.
With every exhale,
Allow yourself to release any thoughts about what's uncertain or unknown.
You're here now,
In this moment,
And that's enough.
Begin now to imagine a peaceful energy surrounding you,
Like a soft,
Warm light.
With each breath,
This light fills your body,
Bringing calm to every part of you.
Allow this peaceful energy to move through your entire being,
Soothing your mind,
Body,
And spirit.
With every breath,
This soft,
Warm light filling your body,
Bringing calm to every part of you.
This peaceful energy moving through your entire being,
Soothing your mind,
Body,
And spirit.
No matter what is happening in the world around you,
This inner peace is always available to you.
Let it flow through you now,
Filling you with stillness and serenity.
Let go of any effort to control your breath.
At this time,
Simply rest in this peaceful space that you've created.
Feel the deep sense of calm within you,
And note that this peace can always be found within,
Even when the outer world feels uncertain.
When you're ready,
I invite you to slowly begin to bring your awareness back to the room and the space that you're in.
You might gently move your fingers,
Your toes,
Maybe stretch your body a little.
Whenever you feel ready,
Open your eyes,
Carrying this sense of inner peace with you.
No matter what uncertainties may arise,
Thank you for practicing with me today.
