Welcome to Hope and Daisy's Faith-Based Guided Meditation.
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Welcome.
Go ahead and make yourself comfortable.
Sitting upright,
Keeping your back straight,
Your chin is slightly tucked in toward the chest.
Rest your hands in your lap,
And when you are ready,
Gently close your eyes.
Now let's take a couple of deep,
Relaxing breaths.
Breathing in through the nose,
Breathing out through the mouth,
Allowing all tension and stress to melt away from you now,
Grounding yourself in the present moment.
So taking another deep breath in,
Inhaling fully,
And then releasing the breath out slowly and gently,
Letting go of any stress and tension on every exhale.
Now on your next in-breath,
Breathe as if you were filling your entire body with air.
Breathe as if you could feel the air through every part of your body.
So breathing in,
Allowing the inhalations to fill every part of you,
From the top of your head to the bottom of your feet.
And when you exhale,
Allowing your exhalation to release everything from your whole body.
So continue to breathe deeply,
Taking long inhales and long exhales.
Very gently allow your breath to settle,
Let it be soft and natural,
And we are going to calm down any emotions and feelings that may feel turbulent at times.
And maybe you are experiencing some of these emotions in your life right now.
So bring to mind a stressor in your life,
Bring to mind something discomforting,
Worrying,
Or upsetting.
This could be related to your job,
Your responsibilities,
Your family life,
Your relationships,
Or anything at all.
You don't need to go into the details of these situations,
But just gently bring it to mind.
As if you could feel the stress in your body,
Where would it be?
So just try to locate this stressor in your body right now.
Notice if you feel tension anywhere in your body when you bring this stressor to mind,
And if you cannot find a specific location,
That's ok.
Just imagine this exercise using your whole body.
So if you have located the stress in a particular part of your body,
Breathe into the area,
Almost as if each breath gives this area love and comfort.
So with every inhale,
You send love to this part of your body,
And with each exhale,
You release the stress and tension.
And it may feel tight and uncomfortable to breathe here,
But that's ok.
It's almost like we are massaging this part of your body using the breath.
Continue to breathe into this area and releasing everything you wish to let go of with your exhales.
Breathing at a pace that is comfortable for you,
Knowing that after this exercise,
You will feel so much better.
Sending loving breaths to the stressed parts of your body will soothe you and allow you to relax into your situation.
Remembering that each inhalation fills this area with fresh,
Cleansing air,
And each exhalation takes away any stress,
Tension,
Or pain.
So just allow yourself to enjoy the comfortable sensations of breathing.
Imagine that your mind feels like a physical sensation,
So each one of your thoughts has its own physical feeling to it.
Positive thoughts feel light and airy,
And stressful thoughts feel a bit more dense and heavy.
And so imagine that you can send your breath to your mind.
So on each inhalation,
Imagine that you can send your loving breath to your thoughts,
Filling your mind with cleansing and light energy,
And each exhalation releases any heavy,
Troubling,
And stressful thoughts with it.
So the heaviness in your mind is becoming lighter and lighter,
Creating your mind a lovely and spacious place to be in.
I want you to shift your awareness to your heart.
Imagine breathing into your heart,
And on every exhale releasing all the stress and tension from your body.
So by breathing into this area,
You are not only allowing your body to slow down and relax,
But you are also soothing your emotions into a peaceful state.
So continue to breathe into your heart area.
And now it is time to end this practice,
And as you come back into your body and into your surroundings,
Be sure to move with ease.
So just being gentle with yourself,
Feeling the weight of gravity,
Feeling the sensations of clothes on your skin.
Wiggle your toes and your fingers,
And gently open your eyes.
Be blessed.
