Hey there!
This meditation is here to help you stay steady and centered even when faced with harsh words or criticism.
Find a comfortable position and if it feels right,
Gently close your eyes.
Take a slow deep breath in through your nose and a long steady breath out through your mouth.
Again,
Slow inhale and steady exhale.
Feel the hip bones grounding down.
Imagine your spine tall and strong.
Feel the weight of your head and again bring your awareness to your breath.
Steady,
Natural,
Flowing in and out.
Imagine each inhale as a wave gently rolling in.
Each exhale as the wave retreating back into the sea.
Let these waves be your anchor,
Be your rhythm for your breath.
Rolling in and going back out.
Steady,
Reliable,
Always here no matter what storms pass around you.
Now picture the words of criticism or negativity you've received.
See them as leaves drifting in the wind.
They may swirl and stir but they're light,
Not heavy,
Not permanent.
Notice that your body,
Your breath,
And your heart remain untouched.
You are the tree,
Rooted and strong.
The leaves are only passing by.
Shift your attention back to your heart space.
Breathe gently here.
Remind yourself that your worth,
Your path,
Your values are not defined by outside voices.
They live inside you.
Steady,
Clear,
Untouchable.
With each breath in,
Feel that inner strength,
That confidence.
With each breath out,
Let go of the need to convince or defend.
Inhale strength.
Exhale confidence.
Take one more deep nourishing breath in and a long cleansing breath out.
When you're ready,
Gently open your eyes and carry with you the calm,
Knowing that while criticism and harsh language may come and go,
Your roots remain strong and your peace belongs to you.
Great job and until next time,
Take good care.
