Hello,
Just find a spot that you find comfortable,
Either sitting or laying down,
And just take a few moments to close your eyes and take a deep breath through your nose.
Repeating that again,
Taking a deep breath through your nose,
Maybe holding for a moment,
And then exhaling slowly through your mouth.
We can begin to repeat this cycle four or five times,
Each time sinking a little deeper into relaxation,
Feeling the day's stress melt away with every exhale.
In through the nose,
Holding for two,
And then out slowly through the mouth.
Relaxing the muscles in the body,
In the face,
Using the exhale to sink deeper.
Now starting to visualize a serene,
Calm place.
Maybe it's a quiet forest with a gentle rustle of leaves,
Or a peaceful beach with waves lapping at the shore.
Or maybe even your favorite place,
A comforting room filled with soft light,
Maybe plush pillows.
Finding your sanctuary,
A haven from the noise,
The expectations,
And the pressures of the world.
Here there are no to-do lists,
No tasks,
Only peace and tranquility.
Taking another moment to visualize some of the details of this space.
Slowly starting to dwell in this space,
Feeling the calming energy gather around you,
And let yourself be nurtured by this place and comforted by the tranquility.
Taking a moment to tap in,
Remembering that your self-worth is not measured by your productivity.
Say to yourself this affirmation,
I am more than what I do.
My worth is not tied to my tasks.
I am valuable just as I am.
Let this affirmation sink into your heart,
Letting it soothe any turmoil within.
I am more than what I do.
My worth is not tied to my tasks.
I am valuable just as I am.
Now imagining all of your tasks,
All of your worries and anxieties as a stack of paper on a desk.
Taking a moment to just empty them out,
Seeing them visually as paper on a desk.
And picture yourself taking each sheet of paper and reading it.
Acknowledging it,
And then placing it into a draw.
And as you do this,
Feel the weight of each worry lighten.
One by one,
Going through your list,
And just placing it in this draw.
If your thoughts start to wander,
Start going down a rabbit hole,
Just bring it back to this moment.
Bring it back to your space.
Bring it back to visualizing yourself putting a piece of paper in a draw,
And just move to the next.
This draw is secure,
And the tasks,
They can wait.
You can imagine yourself putting in a key and locking up the draw.
And you are giving yourself permission to take a break.
To come back to the present moment,
To reality,
To your sanctuary.
And notice how empowering it feels to take control of your tasks,
Rather than letting them control you.
Maybe taking a moment to think of some things you are grateful for this day.
Noticing the physical sensations of your body,
How these things light you up,
That you can feel parts of your body.
Maybe thinking about the things they do for you,
Such as walking,
Lifting up your phone,
Letting you eat your favorite foods,
Able to run and exercise,
Just filling yourself with some gratitude for a moment for what your body can do for you.
Maybe thinking of your loved ones and friends,
Just feeling some gratitude for those people.
Feeling gratitude for places and opportunities,
Just let the good stuff flow to you for a moment.
Returning to your breath,
Noticing the rise and the fall of your chest with each inhale and exhale.
Feel the way that your air fills your lungs and then leaves your body.
This breath is a reminder of the present moment,
A reminder that you are here,
That you are alive,
And that you are enough.
Taking a moment to appreciate yourself,
To honor all that you are and all that you've accomplished.
In various areas of life,
It could be work related,
Maybe athletics,
Maybe in hobbies,
Just feeling accomplished for the things that you've done.
Even the smallest victories are victories.
Let's use this time to bask in the glory of your success.
No matter how small your mind may make it seem,
Remembering that it's bigger,
That you are bigger than that.
Taking a deep breath in.
Any lost feelings of stress or anxiety that you feel,
Imagine yourself breathing them in through your nose.
Holding your breath for two at the top,
And imagine your heart taking that energy and transmuting it out into love,
Into a golden light,
Into whatever feeling you find is something of a higher emotion.
And then exhale that out of the body.
Continuing to do this,
Breathing in any fear,
Anxiety,
Things you want to release,
Breathe it into yourself.
Hold it for two and imagine your heart transmuting it,
Maybe seeing that thing turn golden,
Turn white,
Pure light.
And then exhale,
Let that feeling escape into the world as love.
Using yourself as a vessel to turn those anxieties,
Those fears that overwhelm into a higher emotion.
Breathing in deeply,
Gathering positive energy.
This time visualizing yourself breathe in that white light.
Breathe in love and light from a golden spear.
And let it go.
Start to visualize a ball of warm golden light in your chest.
This is your inner strength,
Your resilience.
And with every breath,
Feel this light grow brighter.
Feel its warmth spread throughout your body.
Feeling larger and larger,
Spreading more and more with each exhale.
So breathing in deeply,
Gathering that warm golden love light.
And exhale,
Imagine it passing through your body and radiating out of you.
Raising your vibration,
Filling you with a sense of renewed calm,
Purpose,
And self-belief.
And even let that light spread out past you,
To those around you,
In the room,
Outside.
Taking a few more moments to do so.
Continue spreading your light and love to yourself and others.
And when you're ready,
Bringing your focus back to the room that you were in.
Keeping the eyes closed,
Noticing any sounds or smells,
Any sensations in the body.
Taking one last breath together,
In and out.
Slowly open your eyes,
Carrying the peace,
The wisdom,
And the strength gained from this meditation into the rest of your day.
Namaste.
