A Guided Meditation Script for Self Care and Wellness

Welcome, and thank you for taking this time to nourish yourself with this guided meditation for self care. Find a comfortable position—whether sitting or lying down—and gently close your eyes. Let your hands rest in your lap or by your side, and allow your body to begin to relax.

Let’s start by focusing on your breath. Take a deep breath in through your nose, feeling the cool air enter your body. Slowly exhale through your mouth, releasing any tension or stress you might be holding onto. Again, take a deep breath in, and as you exhale, let your shoulders drop, your jaw soften, and your whole body start to unwind.

Now, allow your breath to find its natural rhythm. With each inhale, you’re bringing in calm and peace. With each exhale, you’re releasing tension and anything that no longer serves you.

Begin to gently bring your attention to your body. Notice any areas that feel tight or tense. Without trying to change anything, just observe. Acknowledge any discomfort or heaviness, and as you do, send your breath to these areas. With each exhale, imagine that tension melting away, dissolving into the air around you.

Let’s focus now on a feeling of care and compassion for yourself. Imagine a warm, gentle light surrounding you. This light is here to protect, nurture, and care for you. It begins at the top of your head and slowly flows down, filling you with warmth and relaxation. As this light travels down, it soothes your mind, eases any stress, and helps you feel deeply at peace.

Feel the warmth as it moves over your face, your neck, down to your shoulders. It releases any weight you’ve been carrying. Allow it to flow down your arms, to your hands, all the way to the tips of your fingers.

Now, the light spreads down your chest, easing any tightness around your heart. You feel a deep sense of care for yourself—knowing that in this moment, you are deserving of this peace and relaxation. Let the light move through your stomach, releasing any tension or knots, and down into your hips and legs, all the way to your toes. Every part of you is now enveloped in this healing, soothing light.

Take a moment to enjoy this sensation. Know that you are safe, you are cared for, and you are important. Let that thought settle into your mind: I am worthy of care. I am worthy of wellness.

Now, imagine placing your hand over your heart. Feel the gentle rise and fall of your chest with each breath. Repeat these words silently or aloud:

- "I am enough."

- "I am worthy of love and care."

- "I am whole, just as I am."

As you repeat these affirmations, allow any lingering tension or worry to leave your body. Imagine them drifting away like clouds in the sky, leaving you feeling lighter, more at ease.

Take a few more deep, intentional breaths. Feel the calm and peace you’ve cultivated in this moment. Know that you can return to this feeling of self-care and wellness whenever you need it.

When you are ready, slowly begin to bring your awareness back to the room. Wiggle your fingers and toes, stretch if you need to, and when you feel ready, gently open your eyes.

Take this sense of calm with you as you move through your day, knowing that you have cared for yourself and that this peace is always within you.

Thank you for practicing today. You’ve done something wonderful for yourself.

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