Welcome,
And thank you for being here.
As we begin,
Take a moment to settle into a comfortable position.
Close your eyes gently,
Allowing the world around you to fade into the background.
Let your shoulders soften,
Your jaw release,
And your hands rest easily in your lap or by your sides.
Bring your attention to your breath,
Noticing each inhale and each exhale.
There's no need to change or control it,
Simply observe the natural rhythm,
Feeling the air flow in and out of your body.
In a moment,
We're going to take a slow,
Deep breath in,
And as you exhale,
Feel yourself letting go of any tension,
Any worries,
Allowing them all to simply melt away with the breath.
Let your mind and body arrive fully in this space,
Here and now,
With each gentle breath grounding you more and more deeply into a sense of calm and presence.
Now that you're beginning to settle into your space,
I'd like to share a little about the journey we're going to go on together.
This meditation is designed to help you release the inner barriers we sometimes create for ourselves,
Those beliefs,
Fears and doubts that maybe hold you back.
We carry thoughts of self doubt,
Fears of failure,
Or pressures to be perfect.
While these feelings are natural,
They can also keep us from embracing our full potential.
Today,
We will gently uncover these limitations,
Letting them rise to the surface with kindness and compassion.
We will acknowledge them,
Then release them one by one,
Replacing them with love,
Acceptance and a deep sense of worth.
As Rumi so beautifully said,
We were born with wings,
Why prefer to crawl through life?
This meditation is here to remind you of those wings,
Of your true capacity to rise above self-imposed limits and reconnect with the abundant strength and worth already within you.
To help us prepare and calm ourselves further,
We will start with a calming breath practice called 4,
7 and 8 breath,
To help your body and mind be open to the journey ahead.
From there,
We will explore visualisations and affirmations to encourage you to let go of any beliefs that no longer serve you.
As we move through this practice,
Know that you are safe,
Supported and entirely capable of embracing this transformation.
All that you need and all that you seek is already within you,
So allow me to guide you there,
Allow yourself to receive these words and this experience as a gift,
A gentle reminder of your own limitless potential.
When we start the breath practice,
I invite you to use your nose for both the inhale and exhale,
Breathing through the nose filters the air,
Regulates the flow and encourages a deeper,
Slower breathing,
Helping to calm your body and mind.
However,
If your nose is congested or breathing feels strained,
Simply use your mouth,
Allowing comfort and ease of rhythm and breath.
The breath technique we are going to use is a gentle technique to help you release tension and bring the calm and peace to your entire being that you seek.
I'll guide you through the rhythm,
Allowing you to feel each part of the breath.
When we begin,
I'll ask you to inhale through the nose to a count of 4,
Hold to a count of 7 and then exhale through the nose to a count of 8.
Try and breathe deeply into your belly on the inhale.
With each cycle,
Allow your body to relax more deeply,
Your shoulders and jaw softening as your whole body begins to feel lighter with each exhale.
Okay,
Let's begin.
I invite you now to empty your lungs as quickly as you can.
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
Now release your breath back to its natural rhythm and as you settle into the natural flow of your breath,
Feel any remaining tension release from your body,
Let go of any effort allowing the breath to flow in its own calm rhythm Just take a moment to feel gratitude for this quiet space that you've created,
For the gift of each breath as it brings you life,
Hope and time to heal Now that you've settled into the rhythm of your breath,
Let's move to a new technique,
One that will support you in gently facing and releasing any thoughts,
Beliefs or emotions that may surface.
This is a calming and balancing practice known as diaphragmatic breathing,
A breath that anchors you into the centre and helps you feel grounded,
Steady and fully supported But first,
I invite you to imagine there's a white light in the centre of your heart and with each breath,
I invite you to draw from the light at your heart centre,
Imagine each inhale gently expanding this light and each exhale allowing it to radiate outward,
Creating a safe healing space around you.
Begin by taking a slow deep inhale,
Deep inhale,
Feeling the breath filling your belly,
Let the air move in fully expanding your diaphragm,
Your lower belly rising gently,
Then with a slow and gentle exhale feel your belly soften as the air flows out As you continue with this diaphragmatic breath,
Know that this is a space where you are completely safe,
Each breath is an anchor,
Guiding you back to calm no matter what arises.
Allow yourself to soften and open,
Knowing that resistance is natural,
It's simply a sign from your ego,
Those old beliefs trying to hold you back from evolving.
But here,
With your breath as the wind beneath your wings,
You have the power to rise above these limitations,
To breathe right through them.
As you breathe,
Imagine your breath creates a gentle wind lifting you beyond what no longer serves you.
If you encounter any fears or emotions or difficult thoughts,
I invite you to face them with an open heart and mind,
Then hold them in your mind's eye,
Take a deep courageous inhale,
Expanding your light,
And as you exhale,
Feel yourself moving through those feelings,
Releasing them out the other side,
Free and unburdened.
You're safe to feel each emotion and to let it go,
Knowing that everything you need is within you.
Let your breath be the strength and the steady wings that carry you forward,
Releasing anything that stands in the way of your fullest self.
Now gently bring your awareness to the centre of your chest,
To the space around your heart,
Imagine that white light grow warm and soft as it begins to grow.
Perhaps it's become golden or a soft pink,
Glowing with each gentle breath.
In each inhale,
This light expands,
Filling your heart space with a sense of love,
Compassion and self-acceptance.
This light represents your true self,
Completely worthy,
Entirely enough and filled with limitless potential.
As you breathe,
Allow this light to expand further,
Filling your whole chest,
Flowing down into your arms and hands,
Filling you from head to toe with each breath.
Let this light be a reminder that you are whole,
That everything you need already resides within you.
As you rest in the warmth of your heart's light,
We'll begin to gently explore and release some of the barriers and burdens that have been weighing you down.
For each belief,
Allow thoughts,
Emotions or images to naturally rise to the surface.
With each visualisation,
We will release these beliefs,
Creating space for clarity,
Freedom and peace within you.
Remember,
You are safe,
Supported and ready to move through each of these.
Your breath and the light within you will guide you.
I invite you now to bring to the forefront of your mind any limiting beliefs,
Things you may have been told about yourself or ideas you've carried that tell you what you can't do.
Visualise these beliefs as heavy stones,
Grey and rough,
That you're holding in your hands.
Feel the weight of these stones,
Their solid presence and the strain they place on your arms and shoulders.
You may notice words carved into them,
Phrases like,
I'm not enough,
I can't do this or this is impossible for me.
Whatever they say upon your stones,
Take a slow deep breath in,
Feeling the strength and light within you.
With each exhale,
Imagine setting these stones down one by one,
Feeling their weight leave your hands and shoulders as they sink into the earth,
See them dissolve into the ground,
Leaving only the soft earth behind.
As Henry Ford said,
Whether you think you can or you think you can't,
You're right.
As these stones dissolve,
Feel lightness filling the space where they once were.
With each breath,
Allow yourself to release the grip of these beliefs,
Making room for new possibilities and self-belief to take root.
Now let's gently turn toward any fear of failure.
Imagine this fear as a thick dark cloud hanging overhead,
Blocking your view of the sky and casting shadows on your path ahead.
Look closely at this cloud,
Noticing its shape,
Its density and the way it hovers.
It may feel foreboding,
As if it's holding back your vision,
Creating a sense of uncertainty.
With each inhale,
Imagine breathing courage into this cloud,
Filling it with the warmth and light from your heart.
As you exhale,
See the cloud beginning to thin a little at a time,
Until with one long slow breath,
Little at a time,
Until with one long slow breath,
It dissipates entirely,
Leaving only a vast open sky above.
Now under this open sky,
Breathe deeply,
Feeling the warmth of the sunlight on your face.
Success is not final,
Failure is not fatal,
It is the courage to continue that counts.
Feel the freedom of this open sky above you as you breathe into your belly,
Reminding you that it is safe to explore and move forward without being burdened by fear.
Now bring awareness to any fear of success.
Imagine this fear as a tall ornate gate standing in front of you.
This gate is beautiful but intimidating,
As if guarding something unknown beyond,
A path you've dreamt of but might feel unsure about walking.
Now take a moment to observe this gate,
Notice its details,
The carvings and how firmly it seems to stand in place.
Feel the hesitation within you,
A mixture of excitement and resistance.
Breathe deeply,
And as you exhale imagine yourself reaching out,
Pushing the gate slowly open.
As the gate swings open,
Warm golden light spills through,
Bathing you in possibility and joy.
Bathing you in possibility and joy.
Step forward into this light,
Embracing the warmth,
The invitation to move freely towards your dreams.
Our deepest fear is not that we are inadequate,
Our deepest fear is that we are powerful beyond measure,
Wrote Marianne Wilson.
With each breath,
Let yourself step further into this light,
Knowing you are ready,
Deserving and fully capable of stepping into your potential.
Now turn gently to any feelings of self-doubt.
Imagine this doubt as a heavy,
Dark cloak wrapped around your shoulders,
Draping down and making it difficult to move freely.
Feel the weight of this cloak on your shoulders,
Its fabric thick and heavy,
Pulling you down.
Pulling you down.
You may even notice words stitched into the fabric,
Like not enough or undeserving.
Take a slow deep breath,
Allowing the light within you to expand outward,
Filling your entire body and warming this cloak.
With each exhale,
Feel the urge to lift this cloak off to release it.
Imagine unfastening it from your shoulders and letting it slip down,
Pulling at your feet and disappearing into the earth below.
Without it,
You feel lighter,
Standing taller,
Open,
And free.
Doubt kills more dreams than failure ever will,
A reminder that we're capable of so much more than you know.
With each breath,
Embrace the feeling of lightness,
Of leaving self-doubt behind and standing fully and proudly in your own true worth.
I invite you now to bring awareness to any negative self-talk that may linger.
Picture these thoughts as small dark birds circling around you,
Each one carrying words of hope and hope.
They may be words of criticism or self-judgment.
Watch them closely,
Noticing their movement.
You may hear fragments of their whispers,
Small phrases of self-doubt or unkind words you've heard in the past.
But as you breathe in deeply,
Notice yourself grow stronger,
More centered.
With each exhale,
See these birds flying higher and farther away,
Until eventually they become tiny specks,
Vanishing one by one into the distance.
In the words of Louise Hay,
You have been criticizing yourself for years,
And it hasn't worked.
Try approving of yourself and see what happens.
With each breath,
Feel yourself surrounded by words of compassion and encouragement,
Filling the space where those critical voices once were.
Now bring your mind to any sense of overwhelm or perfectionism.
Imagine these feelings as a tower of paper,
Stacked high before you,
Each sheet representing a task,
Expectation or a standard you feel pressured to meet.
The tower feels towering and unstable,
Each page a demand or pressure that feels difficult to meet.
Take a deep,
Calming breath,
And with each exhale,
Imagine lifting a sheet of paper and letting it float away in the breeze.
See each one drifting and spiraling upward,
Released into the air and out of sight.
As the tower becomes smaller,
Feel a sense of lightness.
Bernie Brown reminds us that imperfections are not inadequacies,
They are reminders that we're all in this together.
With each breath,
Feel more ease,
Allowing yourself to release the pressure to be perfect and embracing the joy of simply doing your best.
Turn now to any attachment to your comfort zone.
Visualise yourself standing in a cosy,
Familiar garden,
Surrounded by plants you know well.
Beyond this garden lies a vast,
Beautiful meadow,
Open and filled with possibilities.
There is a small gate at the edge of the garden,
A boundary you've hesitated to cross before.
Feel the safety of your familiar space,
But also the pull of curiosity within.
Take a deep breath in,
And on the exhale,
Imagine yourself opening the gate.
And on the exhale,
Imagine yourself opening the gate,
And then bravely stepping out into the meadow beyond.
As you move forward,
Feel the fresh air and sense of freedom that comes with exploring new territory.
Neil Donald Walsh reminds us that life begins at the end of your comfort zone.
So with each step,
Feel your courage grow,
Knowing that there's a whole world waiting beyond your comfort zone.
Now let's gently turn toward our past pain or trauma.
Picture these memories as golden leaves clinging to a branch,
Each one holding a weight or memory ready to be released.
Rumi wrote,
The world is a beautiful place,
A place where the light enters you.
As you breathe,
Imagine light filling these leaves,
Turning them into a warm,
Glowing gold.
With each exhale,
Feel one leaf after another gently fall into the space of your past pain or trauma.
Gently releasing from the branch,
Floating softly to the ground.
Watch each leaf settle peacefully into the earth before dissolving and returning to mother nature.
I invite you now to bring your mind to any thoughts of comparison that may be present.
Picture them as a mirror in front of you that reflects images of others,
Leaving your own reflection faint and unclear.
As you breathe deeply,
Imagine these other images gradually fading until only your own reflection remains.
See yourself clearly in this mirror,
Your unique qualities,
Your strengths and all that makes you uniquely you.
Oscar Wilde once said,
Be yourself,
Everyone else is already taken.
With each breath,
Let this mirror reflect only your own beauty.
Filling you with a sense of self-acceptance and gratitude for who you truly are.
Finally,
Let's explore any feelings of uncertainty or lack of direction.
Imagine yourself standing in a peaceful forest,
Surrounded by trees and a gentle mist that makes the path ahead seem unclear.
As you breathe in,
Allow yourself to stand still,
Feeling calm and centered.
With each exhale,
See the mist lifting,
Revealing the path one step at a time.
Trust that you don't need to see the entire journey,
Just the next step is enough.
The answers you seek never come when the mind is busy,
They come when the mind is still.
With each breath,
Trust that you're exactly where you need to be and that clarity will come as you move forward.
As we start to draw our practice towards a close,
Invite you to place your left hand on the heart center,
With your right hand on top.
Feel the warmth of your palms and the steady beat beneath it.
Inhale deeply,
Breathing in kindness and as you exhale,
Release any remaining doubts or fears.
And as you exhale,
Release any remaining doubts or fears.
As you keep your hands in place and using your inner voice,
Invite you to repeat to yourself the following.
I am enough.
I am worthy of love.
All that I seek is within me.
Let these words settle in your heart,
Growing and strengthening with each breath.
Feel the sense of warm,
Self love and acceptance flow through your entire being,
Radiating from your heart to every cell in your body.
Now take a few gentle grounding breaths,
Feeling the strength and peace that has grown within you during this meditation.
Know that this was a powerful step on your journey towards healing and change.
Each time you return to this practice,
You strengthen your commitment to rewriting old beliefs recognising unhelpful patterns,
And stepping more fully into your true potential.
Remember,
Transformation happens one step at a time.
Even the longest journey begins with a single step,
And each session you complete,
Each moment of self-reflection,
Is moving you closer to a life you desire.
As you journey forward,
Know that everything you seek is already moving toward you,
Drawn by the strength and clarity that lie within.
The peace,
Self-belief and purpose you're seeking are,
In a way,
Seeking you too.
Know that you can return to this space whenever you need,
To reconnect with your inner strength and remind yourself that you are capable of amazing things.
Trust in the journey ahead,
Believe in the power within you,
And know that you are capable of amazing things.
When you're ready,
Gently open your eyes,
Carrying this renewed sense of purpose and confidence with you as you step forward into your day.
Everything you need is already within you.
You are ready to move forward,
And you are ready to move forward with confidence.
Step forward into your day.
Everything you need is already within you.
Namaste
