If you've clicked this meditation,
You're likely feeling a sense of anxiety,
Unease,
Or general discontent.
We'll spend a few minutes together to try to calm you down and bring you back into your centered place.
Follow my voice and we'll take this journey together.
Get in a comfortable position,
However that is for you in this moment.
If you feel safe enough to do so,
Close your eyes.
Place one hand on your heart and one hand on your belly.
We're going to take three deep breaths together,
Having a shorter inhale than exhale.
If you feel comfortable to do so,
Do the inhale through your nose and we're going to sigh out a big exhale.
This will sound like,
Ah.
Okay?
So together now,
Deep inhale through your nose for a count of two,
Three,
Four,
Five,
Sighing out,
Two,
Three,
Four,
Five,
Six,
Seven,
In,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
Six,
Seven.
Last one.
In,
Exhale,
In,
Two,
Three,
Four,
Five,
And out,
Two,
Three,
Four,
Five,
Six,
Seven.
Returning to your normal breath,
Keeping one hand on your heart,
One hand on your belly.
Take a moment to notice how you're feeling emotionally.
Note that feeling.
Let it be there.
Now notice your body.
Do you feel like you're in your body?
Where do you feel most centered in your body?
Focus on that area.
No matter what you're feeling right now,
Your feelings are valid.
They need room to stretch and be there and be seen.
Note those feelings.
While your feelings are valid,
You may need to put them aside to go about your day.
Visualize a box,
Any type of box you'd like.
Take that box,
Big or small,
And place that feeling inside of it gently.
Put it down.
Let that feeling know that you're going to put it away for a while,
But that doesn't mean you don't hear it,
See it,
Or feel it.
It just means that you need a little break.
Put a lid on the box.
Perhaps you want to tie a pretty bow around it.
Place that box in a closet or beside you.
You're welcome to carry it with you wherever you go.
Now that that feeling is tucked away,
Coming back to your point of center and repeat after me the following phrases.
I am safe.
I am loved.
My feelings are valid.
I can do this.
I am safe.
I am loved.
I am enough.
I am safe.
I am loved.
Feel in whatever word you now need.
I am.
I am safe.
I am loved.
I am.
You are a beautiful human,
Feeling very human feelings.
You are going to be okay.
At any time,
You can always return to your breath and to your center.
So taking one last big inhale together for a count of two,
Three,
Four,
Five,
And out.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
When you are ready,
Removing your hands from your heart and your belly,
Opening your eyes,
And knowing you're going to be okay.
