Welcome everyone.
Good morning,
Good afternoon,
Good evening,
Wherever you are in this world.
Today,
We will be practicing meditation together.
Focusing in on our breath work with our guided meditation,
Loving kindness meditation,
And body scanning.
You can start by sitting on a cushion with your legs crossed or lying down so you can transition your body for body scanning.
Our goal is to release any fears or worries from our hearts and accept ourselves for who we are.
We will then end our session with positive affirmations.
I am statements and gratitude.
We will then shift gears to journaling and reflecting our ideas towards the end of the session.
Meditation isn't about escaping the mind,
But bringing your thoughts to awareness when they do wonder.
Once comfortable,
Either in a seated position or lying down,
Let's start with our eyes closed or lowering them to where we can see the ground.
Breathe in.
Exhale out.
Breathe in.
Exhale out.
Breathe in.
Exhale out.
Direct your thoughts to your breath and remind ourselves that life is not a race.
We should be taking things slowly and with stride.
So many people become prideful to the point where we forget who we are.
Let's use this time to really hone in on our emotions.
If you want to laugh,
Scream,
Or cry,
Now is the time to let it all out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
When your thoughts float,
That is okay.
Bring your mind to the conscious mind while paying attention to your subconscious feelings.
As we go deeper into our meditation,
Use this time to let go of any past hurts or grudges and really use this time to start your healing process.
Forgive yourself first,
Forgive all others second,
And forgive the universe last.
Enjoy the present moment.
Don't allow the past to control your destiny,
Which starts now.
Don't focus on people,
Places,
Or things during our session today.
Letting go of the past can be challenging at times.
As so many of us may have suffered from trauma since childhood years,
Letting go of the past will help stop oppression and help begin walking in our purpose with ease in life.
Imagine yourself a butterfly spreading its wings as we transform and move forward with our new lives.
Remember who you are and think of your purpose and why you are here.
If we don't know what our purpose is,
That is okay.
We can use this time to come up with our vision and mission statements for ourselves.
Think of this as we later on reflect in our session towards the end.
Continue to breathe in.
Exhale out.
Breathe in.
Exhale out.
Breathe in.
Exhale out.
Slowly focus on the natural flow of your breath and use this time for gratitude.
Place your hand on your heart and repeat after me or in your mind.
I am thankful to be alive.
I am thankful to be alive.
I am thankful to be alive.
What a powerful I am statement to embrace.
Continue to breathe in.
And out.
Again,
In.
And out.
One more time,
In.
And out.
Have you been feeling down lately?
Remember,
It is okay to not be okay.
Reminder to seek out for professional help when comfortable and if needed.
Now is your time to start your healing journey.
Imagine yourself giving a big hug to the tree of life.
How do you feel?
What sensations are you noticing?
Are you feeling warmth,
Coolness,
Or tingling sensations?
What colors are you imagining?
Is it green from the leaves?
Are we noticing the cool breeze from the wind?
If so,
Repeat after me.
I am thankful to be alive.
I am thankful to be alive.
I am thankful to be alive.
Inhale deeply.
And slowly exhale.
Use this time to think of all the good times you spent with family or friends.
Did you go on some exciting adventures?
Did you experience new foods?
Or try new cultures?
Did you learn a new skill?
Or create a new inventive idea?
These are all things to be grateful for.
Release all sadness in your heart.
Meditation is about becoming mindful.
Now is the time to let out a cry.
Kick your feet a little.
Or even scream if need be.
This is your me time.
This is your session.
Continue your breath work.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Normally,
One would say out of sight,
Out of mind.
However,
When we are practicing mindfulness meditation,
We want to become aware of our conscious thoughts.
Hone in on our feelings.
And then change our behaviors.
Thoughts,
Emotions,
And behaviors are all connected.
Continuing your breath work.
Inhale.
Exhale.
Exhale.
Inhale.
Exhale.
Focusing on forgiveness and acceptance of ourselves for who we are as we transition to our loving kindness meditation.
Step one.
Imagine your loved ones happy,
Healthy,
Whole,
And complete.
They are currently giving you a nice warm hug.
How do you feel?
Are you feeling a sense of gratitude that they are with you?
Repeat these phrases.
My loved ones are happy.
My loved ones are healthy.
My loved ones are whole.
My loved ones are complete.
Step two.
Imagine a more challenging person in your life.
Does this person make you have your skin crawl?
Do you feel anger or resentment?
Maybe even a little frustration?
That is okay.
Simply acknowledge and release,
Then let go.
Repeat these phrases.
My challenging person is happy.
My challenging person is healthy.
My challenging person is whole.
My challenging person is complete.
Step three.
Expanding your mind to the entire world.
Imagine the world at peace and an end to all suffering.
Are you happy?
Do you feel sincere?
Do you feel sensations of warmth and tingling?
Are you feeling fearless,
Not fearful?
Repeat these phrases.
My entire world is happy.
My entire world is healthy.
My entire world is whole.
My entire world is complete.
Now bring your thoughts back to awareness as we continue our breath work.
Slowly inhale.
And exhale.
Inhale.
And exhale.
Inhale.
And exhale.
Inhale.
How do we feel now versus when we first started our session?
You should feel lighter.
Depression and anxiety should subside.
And you should feel feelings of warmth from the inside out.
Let's continue our meditation with body scanning.
Let's shift gears slowly and focus on our seven main chakras.
Our chakras are centered along the spine.
Our first chakra is the crown chakra.
The crown chakra is at the top of our head.
The crown chakra color is violet or white.
It brings awareness and intelligence to us.
The crown chakra is connected to every other chakra in the system.
Repeat after me.
I am smart and self-aware of my emotions so I can have the ability to change my behaviors.
Inhale deeply.
And exhale slowly.
Any fear or worry from your mind.
Next we will bring attention to our third eye chakra.
Our third eye chakra is between the eyes on the forehead.
The chakra color is indigo.
The meaning of the third eye chakra is intuition and imagination.
Repeat after me.
I am intentional with my purpose and my passion.
Now bringing awareness to the throat chakra.
The throat chakra is at our throat.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
As we continue scanning the throat chakra,
Imagine the clear blue sky.
This color chakra is blue.
The meaning of the throat chakra is communication.
Repeat after me.
I communicate my ideas effectively and efficiently.
Keeping your eyes shut,
Place your hands on your heart,
Moving them down towards your chest.
Breathe in deeply.
And exhale out any fear or worry in your life.
The location of the heart chakra is the center of the chest,
Just above the heart.
The color of the heart chakra is green.
The meaning of the heart chakra is love and compassion.
Repeat after me.
I love and respect who I am.
Inhale deeply love and respect.
Exhale slowly.
Give yourself grace and compassion for all that you've been through.
Moving on to the solar plexus chakra.
The location of the solar plexus is in the upper abdomen.
Which is in the stomach area.
The meaning of the solar plexus is self-esteem and confidence.
Repeat after me.
I am confident and love myself.
I am worthy and I respect myself.
Inhale deeply.
And exhale slowly.
As we continue to scan the sacral chakra.
The sacral chakra is located just below the belly button,
Above the pubic bone.
The color is orange and represents sexuality,
Pleasure,
And creativity.
Repeat after me.
I am in touch with my sexuality.
I enjoy it.
And I am free to express myself.
Finally,
Scanning the root chakra.
Continue to inhale for counts.
And exhale for counts.
Three times slowly.
The location of the root chakra is at the base of the spine.
In the tailbone.
The color is red.
The root chakra expresses physical activity,
Stability,
And groundedness.
Repeat after me.
I am physically fit each day.
Finally,
I will work out even if only for 10 minutes.
I am stable in the mind and I am centered.
As we bring our thoughts back to awareness.
Slowly lift your body off the ground.
Reflect on how we are feeling.
You should have a sensation of warmth from the inside out.
Think of a warm cup of coffee or tea.
Measure your healing.
Maybe now is the time to invest in a self-care journal.
As we come to a close,
Let's think of what we are grateful for.
You may only come up with five things to be grateful for,
And that's okay.
Let's celebrate all of our wins in life.
We will end our session with powerful I am statements.
I am beautiful from the inside out.
I am going to be my true authentic self every day.
I am going to follow my intuition each day.
I am thankful to be alive.
I am following my passion and purpose with ease.
Continuing your breath work.
Let's work on some gratitude statements.
I am thankful for my love and support that surrounds me.
Even if it's from a stranger.
I am thankful for my healthy,
Balanced mind.
I am thankful to be grounded and centered in this moment.
I am thankful for this moment at the present.
I am thankful to be alive.
Lastly,
I'd like to end our session with positive affirmation.
Let's be thankful to be alive.
Let's be happy,
Healthy,
Whole and complete.
Let's be thankful for the universe around us.
Let's just be.
Let's be energetically connected.
Thank you for trusting me and tuning in.
Our session is coming to a close.
I will continue playing meditation music for the next five to seven minutes.
You can practice meditation on your own.
Use this time for reflection.
You can continue playing the music or use this time for some silence to journal.
It's very therapeutic to get those thoughts on paper.
So you can release any bondages that may be holding you back.
Remember your thoughts,
Emotions and behaviors are all connected.
We can't change others,
But we can most certainly change ourselves.
Each and every day is a new day to start over.
Namaste.
Eriko
