I'd like to welcome you to your guided meditation on transcending the tendency to close.
First off,
You're gonna find a comfortable position.
You might shift your body around a little bit in order to find the most comfortable situation for yourself.
Close your eyes.
Take a moment to settle into your space,
Feeling the weight of your body,
Grounded and supported by the surface beneath you,
Allowing your body to get heavy.
Now take a big deep breath in through your nose,
Holding at the top,
And exhale slowly through the mouth.
Feel the air exiting your lungs.
And another big deep breath in.
Holding at the top.
And on the exhale,
Allowing yourself to release any tension that might be lingering in your body.
And one more time,
A nice big deep breath in.
Holding at the top.
This time,
See if you can hold it just a little bit longer,
And on the out-breath,
Just coming fully into your body.
We're gonna bring our attention into our heart center,
The space in the middle of our chest,
And I'd like you to imagine a small gentle light glowing there.
The energy of this light is warm and comforting.
And as you breathe in,
I want you to imagine this light expanding,
Growing brighter,
More vibrant on each intake of breath.
And as you breathe out,
I'd like you to imagine any walls or barriers that exist around this space dissolving or breaking down.
They are doing so in order to make space for this light to grow,
For it to shine even brighter.
In-breath,
The light expands,
And on the out-breath,
These walls are being knocked down.
I want you to envision this light getting bigger and bigger.
Knocking down these walls until they have shattered to dust on the ground.
Now from this more empowered space,
I would like you to recall a moment when you have felt yourself closing off.
There might be a situation that is very recent or current that you can bring to mind,
Or perhaps something that is from the past.
Memory or a moment where you felt discomfort,
Fear,
Pain.
Without judgment,
I would like you to just simply observe the situation.
Sitting in the discomfort,
Sitting in the fear.
And now I would like you to visualize this situation as a cloud in front of you.
And as you breathe in,
I want you to imagine drawing the strength and clarity from that radiant light in your heart.
And as you exhale,
You're going to gently blow that cloud away.
Inhaling this empowered,
Beautiful,
Strong energy.
Exhaling,
Blowing the cloud away watching it fade into the distance.
And with each breath,
This scenario becomes ever more distant,
Ever less present.
As we embrace,
As we embody the energy of our heart center,
Strength,
The love,
The clarity that comes in this beautiful light.
I want you to remember that it's very natural for these walls to appear and more may arise.
But with awareness,
We can choose to let them go.
We can choose to knock them down,
To open up,
To connect,
And to heal.
And now we're going to anchor this feeling of openness with three affirmations.
And if you like,
You might add these affirmations to your day.
And as I say each one,
I'd like you to repeat it silently to yourself,
Letting it's meaning resonate deeply within you.
I am open to the flow of life with all its joys and challenges.
I choose to let go of barriers,
Embracing love,
Connection,
And growth.
Every breath brings me closer to my authentic self,
Open and free.
Now take a big deep breath in,
Feeling refreshed and open and connected.
And as you exhale,
Slowly bring your awareness back to the present moment.
The sounds around you,
The weight of your body,
The rhythm of your breath.
And when you are ready,
Gently open your eyes and carry the sense of openness with you into your day.
