This meditation will promote a sense of calm,
Peacefulness,
And safety.
To begin,
I encourage you to take a position that feels comfortable.
That could be sitting down on the floor,
On a cushion,
Or maybe in a chair with your feet planted on the floor.
And I invite you to gently close your eyes and begin to focus your attention inwards on your breath.
And we'll begin by taking a big deep breath in and slowly exhale through the mouth.
And again,
Take another deep breath in,
Noticing how your belly expands and fills with air.
And slowly sigh your exhale out through your mouth.
And we'll spend a few more moments here focusing on our breath to really bring us inwards and center our focus on the present moment.
And so go ahead and inhale to the count of five,
12345 and hold that breath in for 512345 and slowly exhale to the count of 71234567.
And we'll go ahead and repeat that now.
Inhale for 512345.
Hold for 512345.
And exhale for 71234567.
And I'll be quiet for a few moments now.
And go ahead and take another two to three rounds of that breath.
Breathing for inhaling for five,
Holding for five and exhaling for seven.
And if at any time your mind wanders or thoughts start to appear,
Just simply notice it and bring your attention back to that counting of that breath.
And now that we've allowed ourselves to spend some time with our breath,
Calming ourselves down and focusing on the present moment,
I want you to now imagine that there is a beautiful light associated with whatever color you feel symbolizes healing for you in this moment.
And imagine that this light is beginning to form at the center of your chest in your heart space.
And this light never ceases to exist.
It is infinite.
And it has all of the healing power that you need in this moment to feel calm,
Peace and safety.
And notice how that light begins to expand from your heart center up through your throat and the back of your neck up through your face,
Through your ears,
Through the crown of your head and noticing how expands across your chest and across your upper back down your upper and lower arms,
Down your hands and out through your fingertips and how it continues to expand down your torso,
Your lower back,
Continuing down through your pelvic region,
Down through your thighs,
Down through your calves in the front of your legs,
Down through your feet and out through your toes.
And I invite you to spend a few moments here just noticing what it's like to feel completely safe and to have this healing infinite light emulating every part of your being now.
And just continuing to notice the warmth of it,
Noticing that color of it.
And just scanning all aspects of your body and noticing how it feels for them to be covered by this infinite healing light.
And now I invite you to either say out loud or just internally these words of affirmation of safety and peace.
I am safe.
I am protected.
I am at peace.
I am loved.
I have the power to cultivate safety within me.
I have the power to cultivate love within me.
I am in the present moment.
And feel free to repeat those to yourself as many times as needed until it feels like you can truly believe them.
And now I invite you to take another deep breath in,
Filling your belly expand with that air and slowly exhale through your mouth.
And I encourage you to express some gratitude towards yourself for spending this time cultivating this sense of safety and peace in this moment.
And knowing that you have the ability to return here whenever you need to,
As you have been able to do today.
And whenever you're ready,
I invite you to slowly wiggle your fingers and toes,
Bringing your attention back to the space around you and slowly opening your eyes.
And take a few moments here and notice how you feel now compared to when you started.
And if it feels like not much has changed,
That's okay.
We simply just want to observe.
And feel free to repeat this as many times as needed to bring yourself that sense of peace and safety and love.
Thank you for meditating with me and have a great rest of your day.
Thank you.
