Hello friend,
And welcome.
This meditation is designed to help you navigate your emotions through challenging times.
In a world that often feels overwhelming,
Where external forces pull us in countless directions and uncertainties linger like a fog,
It's completely natural to feel a heavy weight on our hearts.
Every day brings news that can stir a sense of anxiety,
Leaving many grappling with emotions that seem difficult to contain.
In this space I invite you to take a moment for yourself,
A nurturing pause in the relentless flow of life.
Together we will embark on a brief journey of mindfulness,
Focusing on what is within our control,
Which is our breath.
Find a comfortable position,
Whether seated or lying down.
Allow your body to come to rest.
Close your eyes gently if that feels comfortable for you.
Take a deep breath in through your nose,
Feeling your abdomen expand.
Hold that breath for just a moment.
Now slowly release that breath through your mouth,
Letting go of any tension you may be holding onto.
Repeat this process a few more times.
Inhale deeply,
Hold,
And exhale fully.
With each breath in,
Envision the fresh,
Healing energy you are drawing in.
With each breath out,
Imagine releasing the negativity and anxiety that surrounds us.
Let it go.
Now as you continue to breathe deeply,
Bring your awareness to your body.
Notice any areas that may feel tense or heavy.
Allow your breath to gently wash over those spots,
Providing comfort and ease.
Imagine each inhale bringing in light and warmth,
While each exhale releases darkness and heaviness.
In these challenging times,
Our emotions can feel like a turbulent sea.
They rise and fall,
Sometimes crashing upon us like waves.
Acknowledge the difficulty of navigating this storm.
It's okay to feel overwhelmed.
It's okay to cry.
In this shared human experience,
Know that you are not alone.
Now bring your focus back to your breath.
Let each inhale and exhale ground you in this present moment.
Picture your breath as a guiding light,
Illuminating the pathway through your emotions,
And into a calmer,
Clearer state of being.
As you remain anchored in your breath,
Repeat silently to yourself,
I breathe in peace.
I breathe out tension.
Feel the rhythm of your breath,
Allowing it to flow naturally.
Embrace the stillness and trust in this process of self-care and self-nourishment.
Bring your awareness back to your breath.
Breathing in deeply,
Filling up your belly.
Breathing out slowly,
Deflating your belly.
As we approach the end of this meditation,
Take a moment to reflect on what this practice has brought you.
Recognize how your breath is always available to you,
A steady companion amidst the chaos.
When feelings of anxiety arise,
Remember that taking a moment to simply breathe can create space for clarity and calmness.
Life's external challenges may persist,
But within you lies the power to navigate your emotions with grace and resilience.
Before we complete this meditation,
One last time take a deep breath in and out.
Slowly bring your awareness back to the room around you.
Wiggle your toes and fingers,
And when you are ready and when you feel comfortable,
Open your eyes.
Remember,
Your breath is your anchor,
Guiding you through even the stormiest of seas,
Sending you so much love.
