Welcome to this meditation for positive energy.
It's very easy,
Especially in today's world,
To get caught up in negative thinking and if not attended to,
We can forget what there is to feel positive about.
So this meditation should help you shift your attention to a more positive way of thinking so that you can fearlessly tackle any further challenges your day has for you.
So let's begin.
Let's start by finding yourself seated comfortably with your back upright,
Healthy posture and your hands comfortably either by their sides or on your lap.
I'd like you to begin by taking a deep breath in through your nose as deep as you can.
Slowly exhale and as you're exhaling,
You may gently close your eyes,
Relax your body and then when you fully exhaled,
I'd like you to just notice your breath.
Pay attention to the sensation of breathing.
Notice how the air feels when you breathe in through your nose and then notice your lungs expand or your belly and you breathe out and then when you breathe out,
Notice the air leaving your body.
Just keep focusing on the sensation of the breath.
Follow the journey of each inhale and then each exhale.
If thoughts throughout this meditation or now seep in,
Just take note of those thoughts.
It's perfectly normal.
Then go back to focusing on your breath.
Just take note now of the rhythm of your breath.
Don't try to alter it or change it.
Just witness the pace at which you are breathing.
Well done.
Now I'd like you to pay attention to the depth of each breath.
How deep is each breath naturally?
Good work.
And again,
I'd like you to take a deep breath in through your nose.
Slowly exhale and notice some of this tension that you're holding in your body leave as you breathe out.
When you fully exhaled,
I'd like you to just notice how your body feels.
Just pay attention to any sensations or what parts of your body are carrying the energy or tension.
Just focus on those body parts and notice how the body is feeling without any judgment.
Just merely observing it now.
Well done.
Remember,
If thoughts seep in,
Just take note of the thought.
Just acknowledge that you've noticed it.
And when you're ready,
You just go back to noticing how your body feels.
You can do that as often as you'd like,
As long as you just notice your thoughts.
When you're ready,
You go back to the meditation.
Now I'd like you to take note of the very top of your head and notice any sensations coming from the crown of your head.
Pay attention to your forehead.
Just relax your forehead.
Relax your jaw.
Just notice how your neck feels.
Any sensations coming from your neck.
Relax your shoulders.
Relax both your biceps and triceps,
Both arms,
Both elbows,
Both forearms,
Both wrists,
Both palms of your hands,
And both sets of fingers.
Both arms are completely relaxed.
Just take note of your chest now.
How does your chest feel?
Notice the movements of your chest as you breathe in and out.
Again,
You're merely observing and witnessing it.
And now take note to see if there's any tension in your chest.
If there is,
Just relax your chest muscles.
Just let your chest fully relax.
Take note of your shoulder blades.
Relax both your shoulder blades.
Let's move down now to your belly.
Notice your belly.
How does it feel?
Are you carrying any tension or discomfort in your abdomen?
Just notice anything that may be felt.
Notice the movements of your belly,
How it inflates with each inhale and deflates when you breathe out.
Relax your belly muscles.
Notice your lower back.
How does it feel?
Relax your buttocks.
Relax your pelvis.
Is there any tension coming from your pelvis?
Try relaxing your pelvic region.
Relax both your legs,
Both your thighs and hamstrings,
Both your knees,
Both your calves,
Both shins.
Relax both your ankles and the soles of both your feet.
Just relax both sets of toes.
Your whole body is fully relaxed now.
Notice how much more relaxed you are.
Then go back to your breath.
Notice the air flowing in and out of your nose as you breathe in and out.
Now for the next minute,
I'd like you to repeat the following mantra.
I choose happiness.
I choose happiness.
I choose happiness.
I want you to repeat this mantra in your mind for the next minute.
Well done.
Now go back to your breath.
Just notice the movements of your body as you breathe in and out.
Notice your chest expand and contract with each in-breath and out-breath.
Your stomach inflates and deflates with each inhale and exhale.
Witness your breath.
Go back to ensuring that your body is relaxed.
If there's any tension in your body,
Just notice it and relax it.
Now I'd like you to breathe in positivity,
Breathe out negativity,
Breathe in calm,
Breathe out tension,
Breathe in love,
Breathe out hate.
When you fully exhale,
I want you to just focus on your breath again.
Notice how the air flows in through your nose and how that feels.
And if thoughts are seeping in,
Just take note of the thoughts and go back to your breath.
Now I'd like you to imagine someone in your life.
It could be a relative,
A friend,
Someone that you don't know much but makes you feel good or even a non-human companion.
Someone for whom you are grateful for.
I want you to imagine that person in your mind.
Imagine yourself sitting next to them.
You're very grateful to have this person in your life.
I want you to notice how that person or non-human companion makes you feel.
You don't have to know why you're grateful for them.
Just know that you are and trust that how you feel when you're in their presence is enough of an indication that you are grateful.
So keep soaking in this feeling of gratitude and exploring how this person makes you feel.
I want you to smile at them now.
Notice how they feel when they're in your presence.
Now I want you to say to that person or non-human companion,
I want you to say,
Thank you.
You can actually say it,
Thank you.
Notice how you feel.
Now I'd like you to take a deep breath in through your nose,
As deep as you can,
And hold for five seconds.
And at the count of five,
When you're ready,
As you exhale,
I want you to say,
I am positivity.
I am positivity.
And say it like you mean it.
I am positivity.
And when you fully exhale,
I want you to just notice your body.
Take note of any tension that may still be present at any certain body part and just relax that part of your body if needed.
And again,
I'd like you to take a deep breath in and hold for five seconds.
And at the count of five,
I'd like you to say to yourself,
I trust myself.
As you exhale,
I trust myself.
Say it like you mean it.
And you may say it multiple times.
I trust myself.
When you fully exhaled,
Just go back to your breath.
Notice the rhythm of your breath for a few moments.
One more time,
I'd like you to take a deep breath in and hold for five seconds.
And at the count of five,
As you exhale,
I'd like you to say,
I love who I have become.
I love who I have become.
And when you fully exhaled,
I want you to go back to your body and notice how you feel and have a think of who you are,
Who you have become.
I want you to feel proud.
I want you to think of this one quality about yourself that you are proud of.
When you're ready in your own time,
You may open your eyes and welcome back your physical surroundings.
And I'd like you to think of one thing about yourself for which you are grateful.
One thing about you that you are grateful for.
And why are you grateful for this thing?
Notice how thinking and acknowledging this thing makes you feel.
And then when you're done with that,
I'd like to wish you a very positive rest of the day and week and month and year and wishing you lots of success,
Happiness and love.
Namaste.
