Begin with a slow,
Deep breath in.
And now,
Gently exhale.
Letting go of the weight.
Of whatever you've been carrying up till now.
This is your time.
A sacred pause where the outside world can wait.
Right now.
In this meditation.
Nothing is required of you.
Begin to notice and feel.
As your body is being supported beneath you.
Notice the contact of your body with the chair.
The Cushion The bed?
Or the floor.
Just become aware.
With each inhale,
Imagine yourself drawing in.
A calm energy.
And with each exhale.
Feel the stress and tension.
Leaving your body.
If it feels comfortable You can now place one hand on your heart and the other one.
On.
Your stomach.
And as you place your hands on these parts,
Just become aware.
To the gentle rise and fall.
Of your breath.
The rhythm of life moving through you.
Beautiful.
Now,
Gently bring your awareness to the top of your head.
And just become aware.
Of any sensations here.
If there is heaviness and tension.
Simply softened.
Let your breath breathe.
Become the cure to your tension.
Feel the top of your head.
Relaxing and releasing.
Now move your awareness down to your eyes,
Your jaw.
Releasing all tightness.
And letting these areas melt further into relaxation.
Continue this gentle scan through your shoulders,
Your arms,
Your chest,
Your back,
Your stomach,
And as you move through each beautiful part of your body Let your breath.
Send love.
And attention to the places that need it most.
Take your time.
With this.
A beautiful moment.
Feel your body completely.
Breathe into your body.
Knowing that you are checking in,
You are releasing.
Relaxing.
And not rushing.
Take your time.
Bring your awareness now to your heart space.
And ask yourself gently.
.
.
How am I really feeling right now?
Let the answer arise gently.
Without judgment.
Now shift your awareness to your mind and ask yourself What thoughts have been living here today?
Notice these thoughts without holding on.
Just become aware.
Return again to the heart.
And ask your heart.
What do I need most in this moment?
Let your inner wisdom guide you.
With your awareness on your heart.
Begin to deepen your breathing.
Inhale slowly.
Filling your chest with light.
And exhale gently.
Releasing anything heavy.
Inhale once again.
And exhale now.
Inhale again.
And exhale.
Breathe in light.
Breathe out any heaviness.
Each inhale fills you with clarity and peace.
And each exhale realigns you with your true self.
Take another beautiful breath in.
.
.
And breathe out.
Now.
You can repeat silently.
Or aloud a few beautiful affirmations.
I listen deeply to myself.
I honor my emotions with compassion.
I give myself permission to rest and realign.
I am whole,
I am enough,
And I am present.
Feel these affirmations sinking deeply.
Into your being.
And becoming.
A big box.
Of your truth.
Notice how it feels to have taken this time for yourself.
Notice the beautiful shift in your body.
In your energy,
In your confidence and in your heart.
Take one more beautiful breath in.
And breathe out.
Knowing that you are ready.
To take on the rest of your day today.
Start wiggling your fingers and your toes.
Give yourself a light little stretch.
And whenever you feel ready.
You can come back.
To this room.
To the presence.
And to the rest of your day.
Completely renewed with mind,
Body and soul.
