Welcome to Pure Life Therapy and this guided meditation for transforming your mood.
Throughout the meditation,
You are invited to close the eyes or have a gentle gaze forward if that is comfortable for you.
Meditations can be done sitting,
Lying down,
Or even standing,
Whatever you feel is right for you.
This is your time to find comfort,
Relaxation,
And rejuvenation.
If at any time you find the mind is wandering,
Simply smile at yourself and direct the focus back to the breath or to the guidance.
Let's begin by making sure we are comfortable,
Shifting the body in any way needed,
And when you are ready,
Gently closing the eyes or softly gazing at an object in front of you.
Taking three deeper than normal breaths,
Inhale and on the exhale,
Letting go of any thoughts or worries.
Inhale,
Exhale,
Shifting the body in any way needed.
Inhale,
Exhale,
Knowing you are exactly where you need to be in this moment.
Gently bringing the awareness to the breath.
Taking a deep inhale through the nose,
Feeling the air filling the lungs,
And then exhale slowly through the mouth.
Inhale,
Exhale,
Releasing any tension or stress.
As you continue to breathe,
Noticing the sensation of the breath as it enters and leaves the body.
Feeling the rising and falling of the chest.
Noticing the expansion and contraction of the belly.
Letting go of any distractions and simply being present with the breath in this moment.
Simply breathing and being.
With each breath becoming more present,
Being here in this moment.
Letting go of any thoughts,
Releasing any troubles.
Simply keeping the focus on the physical sensation of the breath as it flows in and out of the body.
As you breathe,
Visualizing a warm and comforting light surrounding you.
This light represents positive energy,
Warmth,
Comfort.
This comforting light filling the room around you.
And with each breath,
Imagining this light expanding and wrapping you in a cocoon of soothing energy.
Breathing in warm,
Comforting light.
Exhale,
Releasing any tension or troubles.
Taking a moment to acknowledge and validate your emotions and thoughts without judgment.
It's okay to have troubles,
Tension,
To feel the way that you do.
What you are going through is perfectly natural and part of the human experience.
When it feels right for you,
When you're ready,
Envisioning these negative emotions floating up into the clouds above you.
Inhale warm,
Soothing energy.
Exhale any thoughts,
Emotions or sensations.
Inhale warm,
Soothing energy.
Exhale any dark thoughts,
Allowing the clouds to take them away.
Inhale,
Exhale,
Letting them go.
Inhale,
Exhale,
Visualizing each dark thought,
Heavy emotion or uncomfortable feeling to be turned into dark clouds far above the head.
Inhale,
Exhale,
Releasing what is no longer needed into these dark clouds.
Now,
When you are ready,
If it feels right to you,
Bringing to mind something that brings you joy or gratitude.
It could be a happy memory,
A loved one,
Or something simple like the beauty of nature,
The warmth of the sun on your skin,
Or even perhaps your favorite color.
Allowing this positive image to fill your mind and heart.
With each inhale,
Drawing in a breath of fresh,
Positive,
Radiant energy.
As you exhale,
Visualizing the dark clouds far above your head dissipating,
Replaced by the clear blue sky of positivity and light.
Feeling the weight lifting with each breath.
Letting go with each breath.
Inhaling the light of this positivity and radiance.
Exhaling that which no longer serves you.
Holding on to this positive image,
Noticing any shifts in the mood.
If it feels right,
Allowing the corners of your mouth to gently turn upward.
Sensing a soft smile radiating from your being.
Allowing the lightness to return to the spirit.
Continuing to breathe mindfully,
Absorbing the positive energy around you.
If the mind starts to wander back to the negative and heavy thoughts,
Emotions,
Sensations,
Gently drift those back up into the dark clouds,
Allowing them to dissipate with clear blue skies and warm,
Radiant energy.
Allowing the positive light surrounding you to push away the dark clouds.
Inhale,
And on the exhale,
Letting go all dark thoughts,
Heavy emotions,
Troubling sensations.
When you're ready,
With the breath,
Directing the attention back to the physical body sitting in the position that you're in.
Noticing the breath flowing into and out of the body.
Observing the following sensations of the chest and abdomen rising and falling.
Taking a deeper than normal breath,
And observing with gratitude the feeling of freedom and lightness that is in this moment.
Reveling in your revitalized,
Rejuvenated,
And whole energy.
Appreciating yourself for the good efforts you are taking to adjust your mood.
Carrying this new sense of who you are with you into the world,
And trusting that you have the power to shift your mood at any moment.
Keeping the focus on the physical sensations of the body.
Starting to shift in any way needed.
Perhaps wiggling the fingers and toes.
Moving the hands and feet.
And when you're ready,
With the breath,
Gently opening the eyes.
