Welcome to Inside Out.
I hope that this meditation is helpful to you.
Take a moment to get yourself comfortable using pillows,
Blankets,
Whatever you have access to.
As you prepare your body and mind for rest,
Whether your goal is simply to slow down or to fall asleep completely,
It is important to first let your day out and let the peace in.
Let's do this together.
Slow your breathing and close your eyes.
Throughout this entire meditation,
Picture health and peace entering your body with each inhale,
And discontent and stress exiting with each exhale.
Focus on the sound of your breath and my voice.
Whenever you lose focus,
Gently bring yourself back to this moment.
Continue to remind yourself to breathe,
Calmly and slowly.
It's okay to become distracted.
Distraction is a natural human response to external sound and worried internal thoughts.
But when distractions happen,
It's important to remind ourselves to focus on the here and now.
Keep our thoughts calm and know that we can only be here in this moment,
Not in the past,
Not in the future,
Just here.
And here is okay.
Breathe in deeply while thinking thoughts of health,
Happiness,
And peace.
Let these thoughts flow from head to toe,
Seeping into your consciousness,
Seeping into your very soul.
Breathe out negativity and worry.
These stressful thoughts do not serve you.
Breathe in peace.
Breathe out stress.
Just a reminder that we are only human.
Anxiety spirals when we expect more of ourselves than is humanly possible.
We are not perfect.
Allow yourself to be who you are and know that you are who you are for a reason,
A very special and important one.
Your mere presence in this life makes a difference.
We often need to remind ourselves that we don't always need to be in high gear to make progress.
You need balance.
This is your break.
This is what your body needs to go forward.
This is what your brain needs in order to think clearly.
This is what your digestive system needs in order to break down your food and absorb the nutrients you require.
This is what your muscles need to regain full strength.
Taking time for meditation is necessary and important.
To help us further relax,
Let's do a body scan and stay connected to ourselves for a bit longer.
Focus on the top of your head,
Your crown.
Trust in the power of your thoughts,
Even if they are swirling and swirling.
Focus on positive thoughts.
You are at peace.
You are worthy of peace.
You are worthy of feeling calm and relaxed.
You do not always have to live with high stress.
Focus on relaxing your jaw.
Breathe in healing air and release toxicity.
Relax your shoulders.
We hold so much stress in our shoulders and we are worthy of releasing it all and enjoying stillness and relaxation.
Breathe slowly and fully and feel your lungs expanding.
Relax the tension you may be holding in your abdomen.
Focus your thoughts on letting go of any anxiety that may be residing there.
With every breath,
Let go of the negative thoughts you are holding on to.
You deserve better.
Relax your hips,
Your feet.
Breathe in and out as the stress and anxiety remove themselves from your muscles.
Feel the tension leave you.
Hear the soft sound of your own breath.
Breathing in and out at your own pace.
Feel the power of the oxygen as it enters and fills your lungs with health and vitality.
Feel the warmth of the breath leaving your body.
There is power within you.
Power to heal.
Power to feel.
Power to just be.
Breathe deeply.
Breathe gently.
Breathe slowly.
Remember that with each and every breath,
You are healing.
Removing stress from your body.
Calm and peace have a profound effect on health.
With each and every slow breath,
You are lessening anxiety.
With each and every slow breath,
You are relaxing your body and allowing it to work without hindrance and fear.
Stopping stress from creating blocks and detours in your healing path.
Relieving pain and discomfort.
Filling your lungs with vitality.
With each and every slow breath,
You are one tiny step closer to feeling at peace.
Happiness comes more naturally when your body systems work in synergy.
A calm state makes synergy more possible.
Sometimes we just need to slow our pace to spark healing and progress forward in a positive state of mind.
Think of what happiness means to you.
Now think of yourself smiling.
Think of how one simple smile makes your whole body feel good.
Know that there are many more smiles in your future.
Life consists of ups and downs for everyone.
Sometimes we need to navigate through difficult situations.
To get to a point of peace.
You are no different from anyone else.
We all need help sometimes.
You are worth it.
You are loved.
You are deserving of peace.
You are deserving of happiness.
Let these words sink in as you continue to breathe slowly.
Release the tension in your shoulders.
Relax your eyes.
Feel the up and down of your rib cage and belly as your breath does what it naturally does.
With every up and down,
Your bodily systems begin to work together in the healing process.
Synergy.
Peace.
In this moment,
All is well.
You are healing.
This moment is for you.
For your soul.
Your peace of mind.
Take the time now to count out three deep,
Slow breaths.
Now slowly bring your focus back to the space around you.
Hear the sounds in your room,
Your home,
Your neighborhood.
Bringing your inner peace with you,
Take a deep,
Slow breath.
And when you're ready,
Open your eyes.
Cross your arms around the front of your body,
Placing your hands on your opposite elbows in a gentle hug.
Thank yourself for taking time to begin a healing process that will benefit you in many ways.
Go forward with confidence and peace and know that you can come back to this meditation at any time.
Make time for you and you will become a better version of your already amazing self.
May you shine from the inside out.
Namaste.
