This meditation is for all the people of Ukraine,
And everyone supporting the efforts of the Ukrainian people.
I dedicate this meditation to you,
As you all are showing the world your bravery,
Your perseverance,
And your love for your country,
Your heritage,
And yourselves.
Each of you are teachers for the world.
You are showing humanity what it means to be alive,
What it means to have passion,
And revealing to all of us the vulnerability that lives within courage.
My intention for this meditation is to give you just a moment of calmness in the middle of a storm,
To help you remember and reconnect to the feeling of safety,
Trust,
And love that is deep within you.
There are millions of people around the world who are sending you love and support.
Thank you to each of you,
And blessings on your journey.
To begin,
Find a quiet place in your surroundings or within yourself.
Adjust your body so that you feel supported lying down or sitting.
If it's comfortable for you,
Wrap a coat or a blanket around you,
Or if you don't have one,
Just gently wrap your arms around your torso,
Giving yourself a hug.
By doing this,
You are creating a safe place for yourself in this moment.
This quiet moment is for you,
And it's about helping you to come back to center.
You can watch the video of the ocean waves,
Or you can just gently close your eyes.
Now bring your attention to your breath.
Just notice and see if you can breathe in through your nose and exhale through your mouth,
As if you're gently blowing out a candle.
Your body knows this rhythm.
Just let your body get into this natural cycle.
Gently place one or both hands on your belly,
And feel the rise and fall of your breath.
With each rise and fall of your breath,
Your body is thanking you,
For you are reminding yourself in this moment,
Just for right now,
That you are connecting to a safe space inside of you.
When you are ready,
Begin to imagine a warm sun beaming down on the top of your head.
Feel the warmth of the sun come down across your forehead,
The bridge of your nose,
And the tops of your cheeks.
Feel this warmth come down your neck,
To your shoulders,
And down the length of your arms,
To your elbows,
Tops of your hands,
And the palms of your hands.
And now feel this warmth and relaxation come back up your arms to your shoulders,
Cascading down the top of your back,
And the top of your chest.
Coming down to your lower back,
And to your abdomen,
And now your midsection is warm and relaxed.
And the top of your legs,
Your knees,
Calves of your legs,
The tops of your feet,
And your toes,
And now the soles of your feet are warm and relaxed.
Now pull this warmth and relaxation back up through your body,
And if there's any part that still holds some tension,
And is not relaxed,
Just tell that part to relax,
That it's okay.
This safe place inside of you is your retreat,
Your private place that no one can touch or take from you.
You are holding space inside of yourself,
And creating a moment of self-love and calm.
Now that your body is naturally resetting itself,
Bring your attention to your mind.
Your mind may have been working overtime lately,
Trying to figure out puzzles of survival.
Those situations may still be ongoing,
But for a moment,
You can connect to this quiet stillness.
If your mind is still cluttered with thoughts,
Just picture a dial that is turning the volume down,
Very slowly and gently.
See if you can just turn the volume down on all the noise,
Worry,
And fears,
Slowly and gently.
Tell your mind that now is not a time to solve a problem.
That this moment is a time to rest,
Gain perspective,
And become grounded in yourself.
If it's hard to turn the volume down with everything that's on your mind,
Just notice it.
Just acknowledge this loudness,
Which is your fear talking.
And there are probably many reasons it's loud right now.
Everything you're feeling is normal and natural.
Maybe you're feeling some anger or frustration with everything that's going on.
This is your fear that's under great pressure.
Imagine squeezing your hands into a fist to see how tight this feels.
This is what fear is like inside of your body and mind.
Now relax your hands and feel that intensity float away.
Maybe do that a few times.
Let this release remind you that you can unclench this fear inside of you.
If your mind is cluttered with fears and it's loud,
Picture a golden chest at your feet.
Begin putting all of the things that worry you,
Concern you,
Frighten you,
Into this golden chest.
Some may be heavier than others,
But all can fit inside of this magical chest.
It will expand as large as it needs to,
So that all of those things that you carry,
That no longer serve you,
Can fit inside.
One by one,
Place these fears into your golden chest and feel yourself becoming unburdened by this action.
Feel a physical release as you let go of so many things you can't control.
It's okay to put these fears you carry into this chest.
Let the chest hold these fears while you gain some perspective on your situation,
So that you don't feel overwhelmed by them.
Once you have everything in the chest that no longer serves you,
Or that you can't control,
Close the lid.
And then picture a team of angels coming in to take this chest,
So that all of these fears can be healed.
Feel a sense of relief once this chest is taken away.
Begin to feel lighter inside and more hopeful.
Feel a new quietness inside that's safe,
Loving,
And familiar.
This tender quietness is your own song.
Begin rocking gently back and forth or side to side.
This movement is helping you to release some heavy trauma memories that may be lingering.
If it's hard to do this where you are,
Just listen along.
That's okay.
You can hum to the meditation music in the background.
If you're sitting on the floor or lying down,
Feel the earth beneath you.
Feel the solid strength of Mother Earth as she supports you effortlessly.
Feel how you are supported and encouraged,
And know that you are not alone.
As you are quiet and still,
Imagine a place of your own creation that is filled with all the things that bring you joy,
And everything you want to manifest in your world.
In your mind's eye,
Just look around and see this environment.
What does it feel like and look like?
What are the sights and sounds of this world you are creating and imagining?
Bring into this world of your own creation some comfort and contentment in this moment.
Your future is waiting for you,
For you will be stronger than before.
You are a beautiful collection of all of the experiences you've had,
Even those that you wish to forget.
Each of these experiences are shaping and making you into a stronger version of yourself.
Pull from each of them the knowledge and wisdom you need to move on.
Whatever your circumstances now,
Know that things and situations don't last forever,
And that you will go on to create new experiences for yourself that will be greater and a grander expression of you.
A greater and grander expression that will be beyond your imagination.
Trust this and know this to be true.
You are a bright light on this planet,
And the world is a more enlightened place because of you.
You matter.
You are magnificent.
You are beautiful.
Thank you for being here in this moment in time.
For each of you are the way showers for the rest of us.
Blessings.
