When our minds are full of thoughts,
It may feel impossible to slow them down,
Let alone to be still and spend time in meditation.
This is completely normal.
Our minds are meant to think thoughts,
And sometimes we can get carried away.
We identify with our thoughts,
Our feelings,
Our emotions.
If we become what we think about,
It is important to be aware of our thoughts in a mindful and gentle way.
This meditation was created to help you slow down and identify those thoughts,
To address them with a loving compassion and ultimately cultivate awareness.
To become the witness of your thoughts and choose which ones you want to keep and which ones you can let go of to create space for you to grow.
You are not your thoughts,
You are so much more.
So let's take time to be present and uncover the truth that lies beneath the busyness of your mind.
Hello and thank you for being here.
My name is Adriana and I will be your meditation guide.
Let's begin.
Start by getting your physical body comfortable,
Either seated or lying down.
Now close your eyes.
I would like you to take a slow breath in through your nose.
Feel it reach all the way down into your belly.
Hold this breath at the top for just a moment and release it with an audible sigh.
This signals our body that we are safe,
Calm.
Take another long,
Slow,
Deep breath in through your nose,
Holding it at the top,
But this time release your breath slowly through your mouth as if you're blowing out a candle.
Continue to breathe this way,
Making your exhale twice as long as your inhale,
For just a few moments.
Breathing at a natural pace,
Take a moment to feel into your body.
Become aware of any tension you may be holding.
Breathe into those areas and remind yourself that in this moment,
You are okay.
You are held in this space.
With your physical body more at ease,
I'd like you to imagine a brilliant white light that shines down on you,
Like a spotlight or a beautiful tractor beam.
This light fills you with a sense of warmth,
Of peace.
While it fills you with a sense of contentment,
It can also pull from you what may no longer be serving your highest good.
Take a moment to visualize its radiance or simply feel its warmth envelop you.
Now,
Turn your attention to your thoughts.
Observe them as they arise.
Do this with a gentle awareness.
See if you can give each thought a name,
Categorizing them,
Such as planning,
Worrying,
Worrying,
Or feeling.
Remind yourself that this is not about judgment,
It's about awareness.
With each thought that is revealed,
Breathe and ask yourself,
Does this thought serve me right now?
And if it does not,
Imagine with each exhale,
You allow it to float up into the beautiful radiant light that shines from above you.
Every time you do this,
You return to the witness,
That calm presence that observes everything.
Take some time in this space,
Noticing,
Naming,
And releasing what no longer serves you.
Feel yourself become lighter with each release.
Imagine each thought gently loosening its grip,
Floating away on your breath into the light.
With every exhale,
You create a little more space within you.
Space for stillness,
For peace,
For truth.
Feel what it is like to rest in that spaciousness.
No need to chase or control your thoughts,
They simply come and go while you remain steady and present.
Remember,
Beneath the movement of the mind,
There is stillness.
It has always been there,
A quiet presence within you.
Rest there for a few more moments,
Feel your breath as an anchor to this calm,
Centered,
Steady,
And grounded.
Now as we come to the end of this meditation,
Take a moment to notice how you feel.
Your mind may still offer thoughts,
And that's okay.
The difference now is that you know how to meet them with awareness,
With compassion,
With choice.
Remember you are not your thoughts,
You are the awareness beneath them,
Spacious,
Peaceful,
And whole.
When you feel ready,
Take a deep breath in,
And as you release it gently,
Begin to become aware of the space that has held you during this session.
You may wiggle your fingers,
Your toes.
Now feeling a little lighter,
Slowly open your eyes.
I hope you found this meditation helpful.
Thank you for being here.
I wish you peace and love.
Namaste.
