Welcome my dear.
Just take a wee moment to settle into as comfortable a position for this guided meditation.
This guided meditation is all about self-soothing and inner resilience.
You can be sitting or lying down.
Let your hands rest gently where they feel most natural.
And then when you're ready,
Softly close your eyes.
Let's begin by drawing in a deep breath in through your nose.
Hold gently for a moment and exhale slowly through your mouth.
And again,
Deep breath in through your nose.
Hold gently and exhale slowly through your mouth.
Feel yourself arriving here,
Now.
This is your time.
This is your safe space.
And as you breathe,
Finding your natural rhythm,
Bring your awareness to your body.
Notice where you might be carrying any tension.
Across your forehead,
Your shoulders,
Your belly.
There's no need to judge or change anything.
Simply notice.
Notice and breathe softness into those spaces.
With each inhale,
Invite ease.
With each exhale,
Imagine tension melting away.
Imagine that with every breath,
You're gently untying the knots of stress.
Untangling worry.
Unraveling tension.
Gently repeat to yourself,
I soften.
I release.
I allow myself to be held by the present moment.
Let yourself lean into the support beneath you.
Trusting that you don't have to hold it all alone.
Now I invite you to bring one hand to your heart space and the other hand to your belly.
Feel the warmth of your own touch.
Feel your breath rise and fall beneath your hand.
Let's use a simple breathing pattern to calm your nervous system.
We will inhale for a count of four.
Hold for a count of four.
And exhale for a count of six.
So let's begin together.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
And again at your own pace.
And with each longer exhale,
Feel yourself dropping deeper into calmness.
Feel your heartbeat slowing.
Your muscles softening.
Your mind clearing.
You are creating safety from within.
You are becoming your own anchor.
And now imagine a soft glowing light forming in the centre of your chest.
This light represents your inner resilience.
The quiet strength that has carried you through every storm.
Watch it grow brighter with every breath.
Watch it spreading through your chest,
Your arms,
Your belly,
Your legs,
Your entire being.
This is your power.
The ability to return to calm.
The ability to nurture yourself.
The ability to trust your inner strength.
And silently repeat to yourself,
I am resilient.
I am my own source of calm.
I trust myself to navigate whatever comes.
Just let these words settle deep into you.
Let them anchor you in unshakable self-trust.
Just rest here for a few more gentle breaths.
Let yourself feel the power of your own loving care.
The comfort of your own kindness.
When you are ready,
Begin to deepen your breath.
Gently wiggling your fingers and toes.
Move your shoulders a wee bit.
And slowly,
Softly,
Lovingly open your eyes.
Carry this softness,
This strength,
This deep inner calm with you.
You are resilient.
You are powerful.
You are enough.
Much love to you,
My dear.
