Hello,
This is Shakti Shilpa and welcome to the guided meditation to find your calm.
Let's begin by giving ourselves permission to pause and simply feel.
Today we'll gently arrive in the body and settle into a space of calm.
So take a moment to get comfortable.
You may sit upright with your spine tall or lie down if that feels better.
Allow your hands to rest loosely by your side or in your lap.
When you feel ready,
Gently close your eyes.
Let's take three slow,
Deep and steady breaths together.
With each breath,
Allow yourself to arrive here in this moment.
So take a deep breath in through your nose and a long,
Slow breath out through your mouth.
Again,
Breathing in deeply and exhaling fully out.
One more time,
Inhale and gently release with the next out breath.
Bring your attention to the top of your head.
Notice any sensations here,
Simply observing without judgment.
Now gently move your awareness down to your forehead.
Relax your forehead.
Soften the space between your eyebrows.
Relax your temples.
Let go of any tension in your mouth.
Unclench your jaws.
Allow your lips to part slightly,
Your tongue resting easily.
Notice your shoulders.
With your next exhale,
Imagine the weight of your shoulders melting down away from your ears.
Allow your arms to become fully soft and relaxed.
Bring awareness to your chest.
Feel the natural rise and fall with each breath.
There is nothing to control.
Just noticing the breath moving in and out.
Soften your belly.
Let it be easy,
Natural,
Just moving with the breath.
And now bring your attention to your hips and your thighs.
Let them feel heavy,
Supported by the ground beneath you.
Down to your knees,
Your calves,
Ankles.
Let everything soften.
Finally,
Arrive at your feet.
Notice your heels,
The arches,
Tops of your feet,
The soles and your toes.
Now take a moment to sense your whole body from head to toe.
Here,
Present,
Resting.
Imagine roots gently extending from your body into the ground beneath you.
You're being supported,
Held,
Strong and steady.
With each inhale,
You're drawing energy from the earth,
Feeling a sense of stability,
Calm and ease with yourself.
With each exhale,
You sink deeper into the earth,
Feeling a sense of grounding.
So breathing in calm,
Breathing out,
Release.
Breathing in,
Feeling grounded.
Breathing out,
Being at peace.
Try to stay with this rhythm for the next 10 to 15 seconds.
Now,
Slowly and gently,
Return to your breath.
Simply watch yourself breathe.
Notice the calm that is already present within you.
Noticing how the body feels.
Perhaps a little lighter,
A little softer.
Acknowledge how you are feeling in this moment.
Then take a deep breath in and sigh it out.
Wiggle your fingers and toes,
Maybe stretch out a little if you feel like.
Take your time,
And when you're ready,
Gently open your eyes.
Take a moment to thank yourself for showing up and being here.
Carry this sense of calm and grounding with you into the rest of the day.
Thank you.
