Hello and welcome to this meditation.
This is a gift you're giving yourself.
A time to renew,
To be still.
This is your time to let go,
To do nothing but allow your breath to breathe your body.
Congratulations for taking this time for you.
Sometimes the hardest step is stepping away from our busy life,
Taking a break from our busy mind and allowing our heart to open,
Allowing our spirit to rest,
Allowing our soul to feel free as we return home.
Enjoy this time,
This space that you've carved out for you.
My intention for this meditation is that you feel comforted,
That you feel supported,
That you feel held.
If you feel in need of a warm hug or that feeling,
You know,
When you wrap yourself in a blanket,
When you just want to turn your back to the world and get a break and reconnect to your heart,
To what truly matters most to you,
This is your time to do just that.
So allow yourself to get comfortable.
You can lie in relaxation pose,
Which is flat on the floor,
Supporting the back of your head and neck with a firm blanket or pillow.
You could even roll a blanket to support behind the knees,
Palms turning up,
Or you can sit in your meditation pose,
Sitting upright on a cushion or a chair.
Once you've found your comfortable seat or position,
Close down your eyes.
Take a moment to scan your entire body,
Starting at the crown of your head.
Allow your mind to relax.
Any thoughts that you're having,
That's okay.
Just let them be there without attaching to them.
Just let them float in and out.
Bringing your attention to your forehead,
Your third eye,
Feeling it open,
Feeling it relaxed as you relax your brow.
Bringing that relaxing open feeling down the face.
Your eyes are soft.
The inner nose,
The inner ear is relaxing as you swallow.
You can even feel the back of your throat releasing,
The tongue away from the top of the mouth.
Your jaw is soft.
Every muscle in your face is relaxed.
Feeling that calm and open feeling wash down the neck,
The front and the back of your throat open and relaxed.
Feeling your shoulders sink away from your ears but rolling back slightly as though your heart is lifting up and the rest of your body is relaxing.
Your back,
Your belly,
Your hips,
Your arms are resting heavy,
Your legs are resting heavy.
Fingers and toes.
Everything is still now.
Relaxed.
Again,
Bringing the attention to your mind.
Feel even your brain starting to relax,
Letting your thoughts slow down.
Letting them float in and out.
If you're feeling extra chatty in your mind or maybe a little critical or negative,
It's all okay.
Just simply allow it to melt away with each breath.
Take your deepest inhale through your nose.
Open your mouth and exhale.
Inhale,
Feeling of warmth.
And exhale,
Release and soften.
Again,
Full,
Smooth breath in through the nose.
Open your mouth and release.
Now just let your breath effortlessly breathe your body.
We don't need to control it in any way.
You can breathe in and out through the nose.
Just let it flow in its own rhythm.
And as your breath is effortlessly breathing your body,
Take two hands and place them on your heart center,
Maybe one on top of the other.
You might even gently bow your chin,
Just symbolically as we start to go within,
Looking to the heart.
Notice your breath there.
Notice your heart rising as you inhale and falling as you exhale.
You might even feel like softly smiling as you notice the feelings here.
Maybe there's a feeling of gratitude.
Maybe there's a feeling of joy.
Maybe there's a feeling of sadness or depletion.
It's all okay as you are here right where you need to be.
It is safe to be you in this moment.
Be comforted knowing that every feeling we feel comes and goes just like the wave of our breath.
Allow yourself to be here in this moment.
Knowing that you are enough,
That you matter,
That your dreams matter,
That you do not have to compare yourself to anyone else because you have your own inner light.
You have your own inner beauty.
You have your own inner wisdom.
You have your own inner strength.
You are enough.
You are loved.
You are love.
And this act of going within and connecting with your heart center is a pure act of love and self-compassion.
Feel that warmth and self-love here in this moment.
Remember it is safe to be you.
Let your hands just rest now either in your lap or the sides of your body if you're lying down.
You are worthy of love.
Listen to your heart.
Let your light shine.
So often with the busyness of the day,
We do get distracted.
We do get depleted and our mind can get filled with so much information that we lose sight of what the heart is saying.
We lose touch and connection to our true nature.
Going within,
Connecting with your heart,
Allowing stillness to unfold in your life helps you reconnect to this very special and spacious place within you that knows you are enough.
That knows you don't have to compare yourself to the world.
That knows you don't have to race and rush and push so hard.
That knows the value of stillness,
Of rest,
Of rejuvenation.
Now is your time to quiet your mind,
To open your grateful heart and to free your tender and gentle spirit.
Allow yourself to be here,
Connected,
Safe,
Supported and held as you enjoy the quiet,
As you allow the earth to hold you up,
As you allow your breath to breathe your body and as you allow your true self to shine bright.
I will let you know when it's time to return.
I will let you know when it's time to return.
I will let you know when it's time to return.
I will let you know when it's time to return.
I will let you know when it's time to return.
I will let you know when it's time to return.
I will let you know when it's time to return.
Allow yourself to bring awareness now back to your body as you start to wiggle your fingers and toes.
And you'll take a nice full breath in through your nose.
And as you exhale,
Open your mouth and release.
We are all made from the same source.
We are all connected.
There is enough air for us all to breathe,
Just as there is enough love to give and receive.
Stay connected to this feeling inside your heart because the answers you're seeking are there.
They are within you.
Continue to allow yourself to go within,
To connect to your heart center,
To find that quiet space,
To open your grateful heart and to really set your gentle spirit free.
You have a light within you and we need your light in this world.
You have gifts to share and we need your gifts in this world.
So when you're feeling disconnected,
When you're feeling distracted or tired or rushed,
Be here.
Get still.
Listen to your heart.
Let your inner light lead the way and allow your true self to be nurtured,
To be cared for,
To be tended to.
You matter.
You are worthy of love.
You are enough.
I hope you can carry this connected and loving feeling with you as you take a breath in,
Think I am love,
And as you breathe out,
Think I am free.
Carry this loving and freeing feeling with you throughout the rest of your day and allow yourself to be you.
Namaste.
Namaste.
Namaste.
