Welcome to this meditation.
A practice in returning to your center and reconnecting with inner stillness.
Come to find a comfortable seated position.
Gently allow your gaze to soften.
Bringing your eyes to close.
Reach the crown of your head upwards,
Lengthening through your spine.
Drop your shoulders away from your ears,
Opening through your heart.
Allow your hands to rest gently in your lap or on your knees.
Find stillness,
Turning inward.
And begin to quiet your mind.
Bring your awareness to your breath.
Just noticing the natural rhythm.
And sensations as it moves through your body.
As it feels comfortable,
Begin to deepen your breath.
In through your nose,
Allowing it to expand through the belly,
Ribs and chest.
And gently exhale through the mouth.
Softening the chest.
The ribs,
And the belly.
Again,
A slow,
Steady inhale in through the nose.
And a song.
Easy exhale out.
Through the mouth.
Take one more breath like this,
At your own pace.
Allow the breath to return to its natural rhythm.
I invite you to return to a space of calm,
Steadiness,
And inner balance.
Let that space within you,
Let it be present beyond outside distractions.
And the constant movement of the mind.
Bring your awareness inward.
Allowing everything to be as it is in this moment.
Allow yourself to be here fully.
Giving yourself permission to set everything else down.
Notice the support beneath your body.
Allow yourself to soften more fully into that support,
Into stillness.
Take a slow breath in through the nose.
And a gentle breath out.
With each exhale,
Let yourself settle into stillness even more.
As it feels comfortable.
Bring your hands to your belly.
Your center.
Take notice of the feeling of steadiness.
A quiet sense of grounding.
Already present within you.
Sit with this feeling for a few moments.
You might imagine the steadiness.
These sensations expanding softly through the body.
Creating a sense of calm.
Stability.
And space within and throughout.
From here,
Repeat or receive the following affirmations.
I am free to return to my center.
I am anchored.
And support it.
I allow myself to simply be.
Take some time now to sit quietly.
Connected to this calm and steadiness within yourself.
I will bring you back in a few moments.
Begin to bring yourself back to your surroundings.
Noticing any sounds around you.
Feeling the temperature of the air on your skin.
Take a deep breath in.
And a deep breath out.
Bring any subtle movement to your body that feels right.
And when you're ready.
Gently open your eyes.
Stay with this feeling and remember that you can return to your center at any time you need.
Finding that quiet calm within.
May you carry peace with you wherever you go.
Thank you for listening.
