Hello and welcome.
My name is Tina and I want to thank you for joining me for this meditation.
Let's begin by getting into a comfortable position,
Sitting or lying down.
And just let your body settle in,
Letting whatever surface you're on support you.
And when you're ready,
You can close your eyes or soften your gaze.
Let's take a deep breath in through the nose,
Expanding the belly.
Hold at the top for a second.
And exhale through the mouth,
Letting go,
Relaxing.
Now place your hand over your heart,
Feeling its warmth,
Maybe feeling your heartbeat.
Now imagine a soft,
Warm light filling the space in your chest,
Expanding out,
Letting it get bigger and bigger until that light just surrounds your whole body.
That light feels gentle,
Supportive,
Kind.
Now silently offer yourself these affirmations.
You can either repeat them out loud or to yourself.
And just let them sink in.
May I be safe.
May I be at ease.
May I be kind to myself.
And may I always have my own support.
If thoughts come up that maybe feel like you don't deserve so much kindness,
Just notice them and let them float off.
Bring yourself back to the warmth of your hand on your heart and your heartbeat.
Let's stay here for another minute.
And every time your mind wanders,
Just bring it back to the warmth and the beat of your heart.
Let us seal this meditation with another breath.
Breathing in through your nose,
The deepest breath that you've taken so far.
Filling your belly,
Expanding your chest.
Hold for a second.
And then exhale through the mouth with a sigh.
Relaxing into the surface that you're on.
Now I want you to take your hands,
Bring them together in front of you.
And just rub them together,
Creating some heat.
And then place them over your eyes.
And slowly open your eyes.
Moving your hands little by little,
Letting a little light in.
Slowly bringing yourself back into the room.
And when you're ready,
You can drop the hands away.
And remember to bring this peace that you've created for yourself into your day.
Namaste.
