Affirmation Practice During Unsettling Times

The 5-minute affirmation meditation practice is a brief yet powerful session designed to provide solace during unsettling times. In this guided meditation, individuals are encouraged to find a quiet space, close their eyes, and take a few deep breaths to center themselves. The practice involves repeating reassuring affirmations focused on resilience, inner strength, and peace, which are carefully timed to align with the rhythm of the breath.

By the end of this session, users should feel a renewed sense of calm and confidence to navigate the challenges of these uncertain moments.

Transcript

Hello everyone.

This is an affirmation practice during unsettling times.

Begin by finding a comfortable position,

Either seated or lying down.

If seated,

Find a grounding position.

Feel free to provide support to your back by sitting in a chair or against a wall.

If lying down,

Feel free to place a pillow under the head or under the knees.

Begin with a short body scan,

Starting with the toes and working up to the crown of the head.

Without stopping in any particular area,

Bring awareness to sensations in the body.

Shift the awareness to the breath.

Breathe in and out of the nose at a steady,

Rhythmic pace.

Breathe in,

Breathe out.

Breathe in,

Breathe out.

Continue here for a few moments,

Just noticing the breath.

Lastly,

Shift the awareness to the headspace.

What thoughts are traveling in and out of the mind?

Do they have something to do with an unsettling time?

What thoughts arise when feeling unsettled?

How does the body feel when the mind is unsettled?

If having feelings of being unsettled,

Let's add in two affirmations with our breathing practice to steady the mind.

Close the eyes or bring them to a soft gaze.

Make any small movements,

Then settle in.

Begin to watch the breath as it travels in and out of the nose.

Our affirmations are,

Exhale,

I am safe.

Inhale,

I am peace.

Exhale,

I am safe.

Continue here on your own.

If the mind wandered,

That's okay.

Come back to,

Inhale,

I am peace.

Exhale,

I am safe.

Have you noticed a change in physical tension?

Have you noticed a change in mental tension?

If not,

That's okay.

Come back to the breath,

Back to the affirmations.

Stay here as long as you need.

Know that in this very moment,

You are at peace.

You are safe.