Hello,
This is Bita Sharif.
In this 20-minute meditation,
We are going to be celebrating ourselves.
Our life.
Shining a light on our success,
On what is working in our lives.
We will breathe together.
We will guide our awareness,
Our focus within different parts of our body and witness how we feel in this moment.
Just observing objectively without expectation.
Then we will explore asking some sacred questions,
Reflecting on ourselves with compassion and curiosity.
What can we celebrate in this moment?
How have we grown?
And gain more insight.
Let's take this opportunity to open and allow for messages from our most intimate self.
Whatever wants to be seen and acknowledged in this moment with the purpose to feel good,
To be nice to ourselves and to give ourselves love.
Settle into a position that is most comfortable.
Allow your eyes to feel heavy and close.
Or gaze softly in one place if that's a better choice for you today.
And begin by noticing how you feel.
How is your body?
How is your mind?
How is your heart?
Begin to narrow your awareness to the breath going in and out of your nose.
And we allow our breath to move us deeper inwards.
Remembering that in meditation there will always be distractions.
If you catch yourself distracted,
Keep gently returning.
I will guide you through a few breaths where we inhale through the nose for a count of six,
Pause holding that full breath,
Then exhale out of the nose for a count of six,
Gradually raising that number to a count of eight.
Through the nose,
We inhale 1,
2,
3,
4,
5,
6.
Pause.
Exhaling for 6,
5,
4,
3,
2,
1.
Again,
Deep inhale,
2,
3,
4,
5,
6.
Pause.
Exhale through the nose,
6,
5,
4,
3,
2,
1.
Now for 7,
Full breath in,
2,
1.
3,
4,
5,
6,
7.
Pause.
Release it all.
7,
6,
5,
4,
3,
2,
1.
Again,
Slower,
Fuller breath in.
2,
3,
4,
5,
6,
7.
Hold that breath.
Exhale 7,
6,
5,
4,
3,
2,
1.
Last time in for 8,
2,
3,
4,
5,
6,
7,
8.
Pause.
Slow,
Controlled exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Let that slip away and resume easy,
Natural breath in and out of your nose.
Guide your awareness to your forehead and observe,
Noticing any sensations,
Any feelings.
Even if you don't feel sensations,
Just hold steady there.
Take a breath directly into your head.
And silently repeat to yourself.
I am calm.
I am relaxed.
And move your awareness now to your face.
Feeling your eyes.
Your cheeks,
Your nose.
Your mouth.
Seeing if you could relax your jaw.
And moving to the sides of your head.
And then the top of your head.
And down the back of your head.
And pausing at the base of the skull where it meets your neck.
And hold steady here and breathe.
And letting your attention move forward into your throat.
And just see how does your throat feel today.
And then gliding down one arm at a time,
Your awareness moves through your shoulder.
Upper arm.
Elbow.
Forearm.
Hands and fingers.
And then on your own the other arm.
And return now to your heart.
And hold your attention here.
How is my heart today?
Speak directly to your own heart.
Offer any comforting or nurturing words that your heart longs to hear.
And now moving to the back.
Observing bit by bit.
Your upper back.
Shoulder blades.
Moving down each vertebrae.
Until you land in your middle back.
And pause for a moment.
Glide your awareness forward and witness how you feel in your upper belly.
And now moving into the lower belly.
Can we allow our breath to become even fuller?
Slowing each inhale,
Allowing the lower and upper belly to feel like a balloon.
And lengthening each exhale.
Just letting everything soften.
Take your awareness now to your lower back.
You And now gliding down each leg one at a time.
Our hips.
Bye.
Me.
Calf.
Feet and toes.
And the other leg.
And that slips away,
We return to our breath.
Invite the voice of your highest self to speak into the microphone of your inner thoughts.
Your highest self knows your truth and is your biggest fan.
And we ask.
What is going right in your life?
Allow yourself to unfold the list of all your blessings.
Let's acknowledge what we know is good and well in our lives.
And we ask.
How have you shown up for yourself?
How have you stepped up?
How have you cared for yourself?
And what are you looking forward to now?
Let's repeat some inner affirmations.
I am so proud of all I've accomplished.
I am so proud of myself.
I have evolved through every challenge I have faced.
I am continuously evolving to the best version of myself.
I am getting better every day.
I deserve to celebrate my achievements.
I deserve to celebrate my life.
Can we spend a moment and connect to whatever you feel is the source of this amazing life?
The divine,
God,
The universe,
However you define it.
Let's give thanks.
A moment of gratitude for all that you are blessed with,
For how far you have come,
And for those who you love.
We let that go now,
Tuning in to our body.
Taking a deep inhale,
Expand your lungs.
Exhale,
Let it all go.
One more time,
Even fuller,
Deeper breath.
Exhale,
Release all that you no longer need.
And as we return.
Become aware of all the surrounding sounds.
You can start to move your body slightly.
And when you are ready.
Open your eyes.
Thank you so much for joining me.
I hope that felt good and I hope you feel proud of yourself.
You deserve to celebrate all your accomplishments.
I wish you all the best and looking forward to the next time.
Until then,
Peace and blessings.
