Dr. 1Dréa Pennington Wasio leads a guided meditation through five stages: grounding to earth, opening the heart with compassion, connecting to a higher self, identifying one aligned action, and closing with gratitude. The practice emphasizes breath, safety, and gentle inquiry over perfection.
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Foreign. So I would invite you, if you're able to. For anyone who's watching or listening, you can get comfortable and we'll spend a few moments. This isn't about achieving a perfect state. It's about just creating a safe space within where the nervous system can settle and the soul can speak. So just take a couple of moments to ground, feeling the earth beneath you, whatever you're sitting on or laying on, like, feel the solidness of what you're, what is supporting you, and then imagine that that is an extension of the great mother Earth. So no matter your relationship to your biological mother, you have this earth mother, and she's beneath you now, holding you, receiving you, no matter what's going on. And so close your eyes if you're comfortable, and just gently bring your awareness back to your breath. You can take some deep breaths with me. Deep breath in through the nose and hold, filling, filling, filling the lungs and then releasing slowly through the mouth. Quite often when we're stressed, we breathe shallowly. So this is an invitation to actually really take in a deep, deep breath that's also going to activate the relaxation response in the brain. So take another deep breath in, giving yourself permission to just be here. There's nothing to fix, nothing to change. Just allow whatever is present in your body, your heart, and your mind, let it be here. Let you be here. And as you just continue to breathe at your own pace, feel your breath as an anchor, reminding you this moment is safe enough. And step two, we attune. So bring your attention to your heart. And as we've described this inner flame, imagine at the center of your heart, there is a flame. It could be a candle, it could be a tiny torch. And imagine that you can breathe in and see that light flicker as the breath comes in and breathe out, breathing in and out through your heart center. And now imagine that you could tune into the frequency of compassion, whether for yourself, for someone you love, just the simple energy of kindness. And here, if. If you need to, you could even invite in a compassion figure, a being that you could imagine that has unconditional acceptance of you. And just imagine that this compassion figure is also beaming loving kindness from their heart to you with your next breath. Just see if you can let that in. Can you attune to this concept that there's a being that is sending you loving kindness and let that warmth spread into your body, into your field. And just imagine that this being is able to say to you, you are worthy of love and attention right now, as you are. And it's okay if there are parts of you that say, no, I didn't earn this, that's all right. Those parts are allowed to be here as well. And just to continue to imagine that, you can circulate some of that loving kindness to the parts of you that might need it, whether it's your body or your inner child. Just see what that feels like to tune into loving kindness. And maybe it brings up fear, and that's okay. There may be parts of us that feel like it's not safe to let down our guard to this space. And when you're ready, you can just flutter your eyes gently open. Welcome home. Realign. Align the mind with a higher state of consciousness. So from this place of inner stillness, I invite you to tune into your higher self, whatever that might be for you. Your truth, your soul. What would alignment feel like in this moment? And can you allow your breath and body to sync with this deeper wisdom? Quite often we say in this step, may my mind be aligned with the divine mind. May my mind be guided by peace. And it's just an opening. Let any images or words or impressions rise to the surface. In step four, aligned Action, we gently ask what wants to move through through me? Or what is one small loving action I can take to honor my truth today? And you can trust whatever comes, even if it's simple, Even if it's silence. By allowing ourselves to open up to this inquiry of what wants to flow, what wants to be witnessed, then we can take aligned action in our lives that can bring that healing or bring that witnessing. Step five is appreciation. And I invite you to bring your hands to your heart or any part of your body and just offer gratitude. Offering gratitude for your breath, for your courage, Offer gratitude for your very presence you made it, no matter what's happened. And even being able to thank the parts of you that have been working so hard to keep you safe, just let that appreciation ripple through your system and allow that to seal this moment as sacred. This gentle moment of witnessing and allowing and tuning in. The body is like an antenna. So these waves of positive.
