Hello and welcome.
My name is Tina and I want to thank you for joining me for this meditation.
Take a comfortable seat or lie down and let your body be fully supported and when you're ready gently close your eyes.
We will begin by using breath work to relax and balance the nervous system.
Breathing in through the nose,
Focusing on expanding the belly and then releasing the breath through the mouth,
Allowing the body to relax deeper with each exhale.
We will breathe in for a count of four and out for a count of eight.
Don't worry about it being perfect,
Just focus on the exhale being longer than the inhale.
Let's begin to relax the nervous system.
Breathing in for four,
Three,
Two,
One and exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In two,
Three,
Four and out seven,
Six,
Five,
Four,
Three,
Two,
One.
In two,
Three,
Four and out seven,
Six,
Five,
Four,
Three,
Two,
One.
In two,
Three,
Four and out seven,
Six,
Five,
Four,
Three,
Two,
One.
Keep going on your own four more times.
Now let's move to a balancing breath.
Inhaling for four and exhaling for four.
Let's begin.
Breathing in for four,
Three,
Two,
One and out three,
Two,
One and in three,
Two,
One and out three,
Two,
One.
In three,
Two,
One and out three,
Two,
One.
In three,
Two,
One and out three,
Two,
One.
Continue on your own four more times.
Now let your breath return to its natural rhythm and with your next few exhales simply allow the day to begin to soften around you.
Imagine the edges of the day blurring,
Becoming gentle.
You are safe.
You are here.
This time is for you.
Now bring to mind one simple thing from your day that you can be grateful for.
It doesn't have to be grand.
Perhaps it was the warmth of your coffee this morning or the moment the sunlight started shining through your window or a task that you completed or simply your own breath in your lungs.
Feel the gratitude as a soft warm light in your chest and sit with it for a moment.
Say to yourself,
Thank you.
Now with kindness acknowledge one thing from the day you would like to release.
Maybe a frustration,
A worry,
A task left undone.
Just picture it as a leaf resting in your open palm.
There's no judgment,
Only observation.
And with your next gentle exhale,
Softly blow,
Letting that leaf drift away,
Letting it go,
Knowing that it's released and it is done.
Feel the space that it creates.
A quiet,
Open space.
Peace.
Now affirm this truth for yourself in your heart.
My day is complete.
I did enough.
I am enough.
And I welcome the peace in my day.
Let that peace wash through you now from the crown of your head down to the soles of your feet.
A wave of deep contentment.
You're exactly where you need to be and all is well.
Let's rest here in this feeling for a few moments.
When you're ready,
Begin to gently deepen your breath,
Wiggle your fingers and toes,
And take your hands and rub them together in front of you to warm them.
Gently place them over your eyes,
Allowing some light to sneak in through your fingers,
And slowly begin to open your eyes and bring yourself back into the day.
Carry this sense of gratitude and peaceful release with you as you move gently into the rest of your day.
Namaste.
