Take a moment to get comfortable,
Whether you're sitting or lying down,
Allow your body to settle.
Gently close your eyes.
Before we begin,
Set an intention for this meditation.
What do you need most right now?
Maybe it's calm,
Balance,
Or a sense of safety.
Whatever it is,
Just hold that intention in your heart.
Now let's begin with a gentle 3 part breath to support your nervous system.
Place one hand on your belly and one hand on your heart.
Feel the warmth of your hands and the connection with your body.
Now let's begin.
Inhale slowly through your nose,
Allowing the breath to fill your lower belly.
Continue the inhale into your ribcage and then up into your chest.
As you exhale through the mouth,
Let the breath release from your chest,
Then the ribs,
And down to your belly.
Again inhale,
Belly,
Ribs,
Chest.
Exhale slowly,
Chest releases,
Ribs soften,
Belly relaxes.
Third time,
Inhale into the belly,
Ribs,
Chest.
Exhale,
Chest,
Ribs,
Belly.
Again,
Slow inhale,
Belly,
Ribs,
Chest.
And an easy exhale,
Releasing from your chest,
Ribs,
Down to your belly.
Last time,
Inhale fully into your belly,
Ribs,
Chest.
And exhale completely,
Letting everything soften.
Now allow your breath to return to a natural,
Easy rhythm.
Keep your hands where they are and feel the gentle warmth of your palms on your body,
At your heart space and your belly.
Sense this connection with yourself.
Feel your body settling,
Remembering that you are here,
Now,
In this moment.
Allow your mind to soften and grow quieter.
Begin to imagine a warm,
Glowing light resting just above your head.
This light carries a sense of safety,
Calm,
And support.
It begins to gently flow down,
Washing over your forehead,
Your temples,
Softening the muscles around your eyes.
Feel it moving down through your jaw,
Releasing and unwinding.
Down through your neck and shoulders,
Melting away any tension you've been carrying.
As the light travels through your chest,
Feel your breath deepen and your lungs open.
Your heartbeat slows to a calm,
Steady rhythm.
Every inhale brings an ease.
Every exhale deepens this feeling of ease.
This warm,
Golden light continues to flow through your arms,
Down to your fingertips,
Your arms and fingers relaxing,
Softening.
Now the warm,
Golden light flows down your spine,
Wrapping your nervous system like a warm embrace.
It's regulating,
Restoring,
Bringing you back into balance.
Your body knows how to heal.
It remembers how to feel safe.
This light moves through your belly,
Your hips,
Your legs,
All the way down to your feet.
Your whole body is supported by this calming,
Steady energy.
Let yourself rest here for a few moments.
You have all the time you need.
Just breathe,
Feeling the gentle waves of calm moving through you.
Begin to gently bring awareness back into your body.
Notice the weight of your body and where it's supported.
Notice how you feel.
When you're ready,
Begin to bring awareness to the space around you,
The sense of being here in this moment.
Gently wiggle your fingers and toes,
Take an easy breath in,
And exhale.
Whenever you're ready,
Gently open your eyes.
You are here,
Grounded,
Supported,
And at ease.
