Welcome to this guided meditation to cultivate positivity and to create new positive opportunities for you.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position,
Softly closing down your eyes if that's comfortable,
Resting your hands on your lap or your thighs,
Palms facing up or down.
If you need to move at any point during this meditation you are welcome to do so,
But be sure to move mindfully.
We will begin by taking three deep breaths to relax the mind and the body.
On your next inhale,
Taking a long slow deep inhale,
As your breath fills up your stomach,
Your chest,
Your shoulders.
And a complete full exhale,
Your chest and shoulders lower,
Your stomach contracts.
Taking another deep inhale,
Feeling as your body expands.
And a complete full exhale,
Allowing your mind,
Your body to relax.
Taking one more deep inhale.
And one more full exhale,
Releasing any stress and tension that you are holding.
And return back to your natural breath,
Breathing in and out of your nose naturally.
Bring your attention to the top of your head now,
As you relax the top of your head,
Softening into your face,
Allowing your eyes to rest,
Unclenching your jaw,
Relaxing your tongue.
Bringing that relaxation down into your throat,
Your shoulders,
Your upper arms,
Your forearms,
All the way down to your hands and your fingers.
Softening your chest,
Your upper back,
Middle back and lower back.
Relaxing your stomach,
Allowing it to be heavy.
Just resting naturally.
Relaxing into your upper thighs,
All the way down to your feet and your toes.
And just return your attention back to your breath now.
Just breathing in and out of your nose naturally.
Bring your attention on your breath,
As it moves naturally in and out of your body.
You don't need to force or control or try too hard to focus here.
Just use your gentle attention and you can place that on any sensations that you notice.
It can be the cooler air on your inhalation and the warmer air on your exhalation.
You may notice movements such as twitching or tingling,
Or you may be able to hear a sound of your breath.
Whatever you wish to focus on,
Keep your attention on that during this meditation.
And if your attention drifts off to any external sounds or it goes off into any stories,
That is okay.
Just become aware that your attention has drifted and return it back to your breath.
Just breathing naturally and effortlessly.
Every moment for us is a chance for rebirth,
A chance for creation.
We believe we are born into this world as a child,
And that is it.
But every moment is a new birth for us.
There is a chance of a new creation.
With every thought that we have,
Every action,
Every belief,
This births something new for us in each and every moment.
So when we have negative thoughts,
Negative self-defeating thoughts or beliefs,
Or we are not taking the correct actions that nourish us and the world around us,
We just create more of the same.
We birth more of the same.
But in each moment,
We have a chance to create something new.
We have a chance to pause and just breathe,
And then we can create what is best to nourish our soul and our heart,
Our minds and our bodies,
For that of our higher purpose,
And to nourish the world around us.
So you want to have positive thoughts,
Thoughts of happiness and joy.
If you can cultivate these thoughts,
See the beauty in everything that is around you,
See the love and the joy and the happiness in all that is in front of us,
We can create and birth something new,
Something more positive.
It's the same with our actions.
If the steps that we are taking aren't good for us and aren't good for the world around us,
We can stop,
We can pause,
And we can breathe,
And we can choose to make a better action,
A more supporting,
Self-sustaining action that supports our mind and our body.
It can fill us with joy and happiness,
And bring joy and happiness to those around us.
We can often get stuck in the same habitual patterns of having negative thoughts,
Negative beliefs,
Performing negative actions,
But we just create more of the same,
We birth more of the same,
We can pause and stop,
And with each action,
With each thought,
Every moment of every day,
We have a new opportunity.
Just because we have done something for 20,
30,
40 years,
Doesn't mean we need to keep doing that,
We can stop at any moment,
And create something new,
Create something more beautiful for ourselves.
Just because we had a belief last year,
Last week,
Yesterday,
Or even one minute ago,
It doesn't mean we always need to believe that same thing,
We have an opportunity now to believe something else.
Just because we perform the same action for so many years,
And we may have performed it yesterday or even earlier today,
But that doesn't mean we need to perform it again now,
We have a new choice,
We can rebirth something new.
It's the same with our thoughts,
Because we thought something yesterday,
Doesn't mean we need to think the same today,
And there is nothing wrong in how we have thought,
There is nothing wrong with how we have behaved,
Or what we have believed in,
It was right for us at the time,
But that doesn't always mean we have to keep believing the same,
Keep doing the same,
Or keep thinking the same,
We have a moment to renew,
In every moment we have a chance to renew,
To rebirth,
To create,
And we can take these new positive harmonious thoughts,
Actions,
And beliefs into our next step,
And we can create the life that we want,
The life that brings us happiness,
The life that brings us joy and love and laughter.
What do you want to create with your life?
You have the power to create and to be anything you wish.
What do you want to create today,
For tomorrow,
And for your life?
What thoughts do you wish to have?
What beliefs do you wish to have?
What feelings and what actions do you wish to have?
You can take your attention off your breath now,
And just sit in the stillness around you,
Keeping your eyes closed,
You can begin to listen to the sounds around you,
And begin to get a sense of your surroundings,
You can start to move your fingers and your toes,
Stretching out into the space around you,
And you can begin to open your eyes,
Starting off gazing down at the floor,
Taking your time coming back around.
Thank you for meditating with me.
