Hi and welcome to Guided by Sarah.
I'm so glad you're taking this moment for yourself today.
So let's begin by making yourself comfortable,
Either sitting or laying down.
However feels good for you today.
And if you feel safe enough to do so,
You can let your eyes gently close now.
Now let's bring your attention to your breath.
Breathe in deeply through your nerves.
And then let the exhale through your mouth become longer than the inhale.
Slowly,
As if you're letting the breath drift out all on its own.
Let's try this one more time.
In through the nose.
And long back out.
With a soft sigh.
And one last time on your own.
Deepen.
And slowly long back out.
And with this long exhale,
Your body is allowed to let go just a little bit more.
Feel the surface beneath you now.
All the places where your body is supported.
By the chair on your bed.
A couch.
Maybe even the floor.
Let your weight become a little heavier.
And think a little deeper.
Maybe you can let your shoulders drop away from your ears.
Soften your jaw.
Your forehead.
All the muscles around your eyes.
And if you'd like,
Place one hand on your belly.
And feel it rise and fall with each deep breath.
And as your body slowly softens.
I would like you to imagine a place.
A place in nature.
All to yourself.
A deserted beach.
You can feel the warm sand beneath your feet.
You can hear the ocean waves coming and going.
Coming and going.
In its own calm rhythm.
Let the air feel soft on your skin.
Maybe there's a light breeze cooling you.
Above you,
A wide open sky.
No one else is here,
Because this place belongs only to you.
If you'd like,
Take a little walk around.
Take everything in.
Colors.
The lights.
Sounds.
And feel how safe,
How spacious.
How peaceful this place feels.
And now I would like you to find a comfortable spot in this place.
A spot where you can create something.
Something of you and for you.
When you have found your place,
Maybe you would like to sit down,
And place both feet firmly in the sand.
And when you're ready,
Imagine a bubble slowly forming around you.
It is a bubble of healing energy.
A bubble of protection.
A bubble of balance.
If it feels okay,
Let your arms rise slowly as it forms all around you.
From the ground all the way above your head.
As if you were shaping this bubble with your hands.
Higher and higher.
And when your hands meet above your head.
The bubble is complete.
And you can let your arms lower again In here,
In your bubble,
You are protected.
You are in balance.
And complete harmony with yourself.
Notice the color or the colors surrounding you.
And feel the temperature inside this bubble.
And now,
I would like you to feel it.
Fill it with everything you want for yourself.
Not only what you need,
But what you truly want.
Maybe you would like to bring in love.
Joy.
Call.
Inner peace.
Whatever it may be for you.
The world outside keeps going.
But here,
Inside your bubble.
You are calm.
You are protected.
And you're fully yourself.
I'll give you some room now to just stay here in your bubble.
Fill it and let everything you need right now settle deeply into you.
Maybe you found a few words arising.
Some feelings.
And with every word,
Every feeling,
This bubble gets stronger.
More complete.
More your own.
So let's take one deep breath in.
And draw into yourself everything you need to carry on.
And when you feel like you're ready,
Let's raise your arms once more Above your head,
When your hands touch,
Turn your palms outward.
Silently or quietly say to yourself thank you.
Thank you to this place.
Thank you to this bubble.
Thank you to yourself.
And then let the bubble slowly lower again.
Knowing that everything you filled it with stays within you.
And now.
.
.
Gently walk back.
Walk back along your own deserted beach.
Take one final deep breath in.
And a deep breath out,
Slowly letting those images fade away.
And come back into the space around you.
Slowly move your fingers,
Wiggle your toes,
Maybe stretch a little.
Feel the surface beneath you.
And whenever you're ready,
In your own time.
You can open up your eyes.
Feeling awake.
Calm.
And fully connected to yourself.
Thank you so much for meditating with me today and I'll see you next time.
Sarah
