Welcome.
Let's begin by finding a comfortable position,
Either seated or lying down.
Spine straight,
Eyes closed.
Bring your attention to your breath.
And just start to let your breath slow down a touch.
Gently in.
Slowly out.
Together,
I'll count us through a few rounds of breath.
Four seconds in and six seconds out.
If at any point that becomes too much,
Just breathe gently and deeply at your own pace.
Start with an easy inhale.
Full exhale.
Inhaling for four,
Three,
Two.
Gentle pause and then out for six,
Five,
Four.
Let all of your breath go out till it's empty.
Inhale for four.
Filling up the heart space,
The lungs.
Exhaling for six.
Softening the edges around the chest and belly.
Inhaling for four,
Three,
Two.
Gentle pause.
Exhaling for six,
Five,
Four,
Three.
All the way out.
Inhale for four.
Exhale for six.
Feel the breath come in for four.
Filling up,
Take your time.
And then feel the breath going out for six.
Letting the whole body soften as the breath empties.
Just one more.
In for four,
Three,
Two.
Gentle pause at the top and slow out for six,
Five,
Four.
Let all of your breath empty.
Let go of the count of the breath and notice how your body is feeling now.
Are you feeling more centered?
A little bit more present?
Is there a possibility of ease?
Tune in now to the space of your heart.
You could even put your hands on top of your chest.
And start to just feel the sensation in the center of the chest,
In the area of the heart.
Notice if you could feel or imagine your heartbeat.
And take a moment of gratitude for your heart.
The organ of your heart always beating every moment you're alive.
Beating for you.
But also the energetic center of the heart.
The space where we feel the full spectrum of what it is to be human.
Do you sense here that your heart is holding you?
Grateful for the feeling of being held by your own heart.
Grateful for the love and compassion and connection.
Tune into the heart space.
Feeling appreciation for your own heart.
Now as you take a next breath in,
Imagine it fills the heart space and down into the lower belly.
And as you exhale,
Imagine the breath moves down the legs,
Out the feet,
And toward the center of the earth.
Inhaling,
Filling your heart and belly.
Exhaling the breath down the legs,
Ankles,
Feet,
Swirling to the center of the earth.
Continue inhaling to the heart and lower belly.
Exhaling the breath down through the legs,
Tethering you to the center of the earth.
Continue inhaling to the heart and belly.
Exhale,
Grounding like an anchor,
Connecting you to the center of the earth.
Feel this kind of groundedness and centeredness as you breathe into the heart and belly,
Your center.
And then drawing down to the center of the earth,
Grounded,
Connected.
From this space,
Start to feel or imagine a light moving from the crown of the head down through the body.
A healing energetic light,
Healing your body,
Physically,
Your muscles,
Your bones,
Your organs,
Your cells,
To perfect health.
Healing your heart and your mind,
Your relationship to yourself.
Healing whatever you perceive needs healing energy.
Feel it come in now and heal your body,
Your emotions,
Your relationships,
Your finances,
Your work,
Whatever it is.
Use the power of your mind and your intention.
Feel that healing energy pouring through it now.
The energy of healing changing in this moment,
Your mind,
Your heart,
Your body.
And then strengthen what's already here,
Your love,
Your compassion,
Your generosity,
Your power,
Your will,
Your beauty,
Your radiance,
Your vitality.
Healing and strengthening.
Now bring to mind the energy of gratitude.
Feel in your heart something that has happened in the past that you're grateful for.
It could be a moment with someone you care about or in nature,
A moment of deep and true connection within yourself.
Anything,
Small or big.
Take a moment and feel gratitude,
Like you're there in that moment and you can feel it deeply,
Like you turn up the volume of the appreciation all the way.
Let yourself feel gratitude.
And then bring to mind something present that you're grateful for.
It could be this moment you're giving yourself,
This breath,
This heartbeat,
This meditation,
Or something or someone that's in your life right now.
It's a blessing.
Take a moment and genuinely feel the gratitude,
Appreciation sincerely.
Imagine something from the future,
Something you desire coming true.
Feel it as if it's happening right now.
Whether it's a project you're working on,
Something that's healed,
A relationship,
Or something within yourself that grows.
Feel it now like it's complete and you're so grateful.
You can feel it.
Deep appreciation.
Feel that feeling now.
Let this gratitude strengthen your body and your heart and your mind.
Let it be a seed planted energetically for your day,
For your week.
Let go and trust that it's already happening.
Connect it to your heart and to your breath and to gratitude so you can take it with you.
When you're ready,
You can open your eyes.
