Meditation File

🌙 Day 1: Breathe into Stillness

Welcome.

Let's begin by finding stillness.

Close your eyes gently. Take a deep breath in... and out.

Feel your body settle, like soft sand finding rest.

With each breath, feel tension melt away.

You are safe now. You are home.

"I welcome calm into my body and mind."

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🌙 Day 2: Body Scan for Peace

Welcome.

Let your attention rest gently on your body.

Starting at the top of your head… moving slowly down…

Softening your eyes… your jaw… your shoulders…

Let the wave of relaxation move through your chest… arms… hands… legs…

With each breath, your body becomes lighter.

"Every part of me is allowed to rest."

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🌙 Day 3: Release the Day

Welcome.

Let’s take this moment to release the weight of the day.

Inhale deeply… and as you exhale, silently say, “Let go.”

Let your thoughts drift by like clouds in the sky.

You don’t need to hold anything right now.

You are free to rest. You are allowed to release.

"I let go of today with love."

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🌙 Day 4: Safe and Held

Welcome.

Feel the warmth of the moment wrapping around you like a soft blanket.

You are safe. You are supported. You are cared for.

With every breath, allow yourself to sink deeper into comfort.

You are held by the stillness. You are whole.

"I am safe. I am held. I am whole."

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🌙 Day 5: Gratitude Glow

Welcome.

As the day ends, let us turn to gratitude.

Think of one small thing you're grateful for today.

Let that feeling warm your chest like a gentle light.

You are surrounded by little moments of joy.

They are always with you.

"Gratitude flows through me like light."

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🌙 Day 6: Return to the Breath

Welcome.

Tonight, we return to the breath – our anchor.

Inhale... 1, 2, 3…

Exhale... 1, 2, 3…

Let the rhythm guide you.

Let your breath rock you gently, like waves.

You are safe to float here.

"Each breath brings me deeper peace."

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🌙 Day 7: The Quiet Within

Welcome.

There is a quiet place inside you.

Let’s rest there.

Silence is not empty — it is full of peace.

Trust in this stillness. Trust in yourself.

You’ve come far. You are ready to rest.

"Peace lives within me."