by Michelle Shlafman, MS, LPC, NCC

Find this meditation on Soundcloud

Now is a beautiful time for us to ground into our bodies and minds, and to bring some space and ease to how we feel internally and externally.

I welcome you to read through this guided meditation at your own pace, and breathe in stability and comfort to ease your thoughts.

Please read silently or aloud. You are also welcome to record this meditation on your own to hear your voice, or you can click on the link below to the recorded guided meditation version of this script. 

"Welcome to this mini mindful meditation moment. There have been many challenging thoughts and experiences arising for us all as of late, and with that, come a variety of emotions.

Emotions such as fear, anger, sadness, worry, despair, financial stress. It seems more difficult to reach for emotions such as happiness, fulfillment, or contentment at the present time, however I’d like to welcome these emotions into the space we will create for ourselves today.

When our world breaks open, our soul reaches a divide of unlearning and adjusting to a new idea of normal. During this process, we may suffer, we fear change, we create a new normal.

There is much beauty in this, after all, everything we experience is in fact temporary and impermanent.

We tend to get attached to everyday habits of life, not usually taking time to realize how little or how much control we may have over one particular thing, over everything at all, or over nothing at all. 

I invite you to be present in this moment, for all it offers us. For the new experiences and lessons. For the new energy that surrounds our physicality and emotionality. Our transcending spirit.

I welcome you to take part in this collective energy radiating from your life force, your heart, your soul, your mind, and to bring with it an air of openness to accept whatever may flow your way these next few days, months, and years ahead. 

Surrender is a large part of our human experience. One of the most challenging indeed, as when we are attached to ways of being, it feels at times impossible to transfer our experiences into something entirely different.

What if you were to take a second and give yourself permission to breathe through the concept of allowing whatever is, into your world. Just for a fleeting moment. 

Begin to look around you and notice your surroundings. If comfortable, gently close your eyes if you have not already done so yet. With this, begin to ground into your breath… Your prana…. Your life-force energy. As you breathe in, notice the air is cooler and as you breathe out, notice the air becomes warmer.

Begin to notice your body coming into a state of relaxation, as your shoulders begin to drop and as your legs begin to feel a bit more heavy. You begin to notice a cool blue air travel in through your heart and radiate throughout your body with each breath.

This cool air surges to the top part of your head, eyes, ears, cheeks, throughout your face, resting, relaxing, centering your mind and thoughts with each breath. This blue light of air continues to travel in through your neck, your shoulders, arms, and hands, resting and relaxing all muscles and bones in these areas.

Continuing, this blue cool air travels throughout your upper chest and heart, through your belly, all the way down your back spine, entering into all organs and blood stream, providing relaxation and peace in all areas of your upper torso and arms.

As this cool blue air continues to travel down through your legs, you notice you feel more at ease and relaxed now, heavy and light all at the same time, as this sensation travels through your feel and into the center of the earth below you. 

As you enter this deep peaceful state of relaxation, bring to mind a time when you felt empowered. See the colors in this particular experience, the shapes, hear the sounds, feel the air, was it warm or cool, inside or outside, were you by yourself or was anyone with you?

Notice the feeling of internal confidence and self assurance you experienced, and allow your body to soak up this sensation for a bit longer now. 

Now, as you slowly drift out of that memory and into another one, I welcome you to bring to mind an experience of memory that brought you an abundance of love and kindness.

See the colors in this particular experience, the shapes, hear the sounds, feel the air. Is it warm or cool, inside or outside, were you by yourself or was anyone with you? Notice the feeling of absolute love and acceptance, and allow your body to soak up this sensation for a bit longer. 

Visually hold your hands out in front of you and notice that the metaphorical images of love and empowerment lay in your hands. These feelings are meant just for you and are personalized to give you the insightful boost you will need to bring into your world at this time.

With love and empowerment, you begin to compassionately bring these feelings gently into your experiences of fear. With kindness and acceptance, you gently invite them to sit next to you, during any moments of suffering that may come into your world.

Although you may find pain and/or illness to be scary and terrifying, although you may view the world’s state to be in a critical place of being, you still have the innate power to bring love into your life through moments of gratitude, well being, and soul nourishment.

Side by side with fear and angst, you have the opportunity at any time you choose, to welcome in a breath of present moment awareness and inner light, whenever you need it.

You still have the power to ask for support and guidance from your loved ones, archangel, guides, deities, higher self, divine, God, and any other higher elemental being you choose to connect with. 

Welcome in a deep breath of air in through your nose, and out through your mouth, allowing a sigh to release through the air you let go of. Repeat silently these words in your mind's eye… “I welcome an abundance of love and light into my heart at all times.” 

“I acknowledge when I am fearful or afraid, and ask for my guides and self to support me during this time.” “I trust my body knows how to heal itself.” “I choose to listen to my inner voice of gratitude and abundance.” 

You have the opportunity to create a new foundation for yourself right now. What you are doing now, has never been done before. Not quite like this. Give yourself space to figure things out in a new and better way. Give yourself permission to create the most beautiful version yourself you possibly can, and have faith that all will be okay. 

Gently coming back into your body, wiggling your fingers and your toes, open your eyes whenever you’re ready to return back to the world, keeping in mind with you, all the love and light that is rightfully yours. 

Namaste."