Welcome to this meditation to help you ignite this side of you that is positive.
You may not know this,
But there is a lot of positivity in you that you may have not realized yet.
It's just a matter of realizing that and extracting this energy from you that is already present.
So thank yourself for showing up today for your well-being and let's begin.
Find yourself seated comfortably in a position that is upright and in a place that is quiet and safe.
Let's begin by taking a deep breath in through the nose as deep as you can.
Slowly exhale,
Gently close your eyes.
Take note of your body,
How does your body feel today?
Notice any sensations that may be present and give yourself permission to be still,
To be calm,
To become one with the present moment,
A world filled with so much darkness.
May you be the shining light of hope,
The light of peace,
Of love and compassion.
Begin by taking note of your breath,
Just observe the rhythm of your breath for now without having to change anything,
You're just witnessing your breath from the place of a bystander.
Now take note of how deep each breath naturally is,
Again you're not making any changes,
You're merely observing the current natural state of your breath and you'll realize by now that maybe thoughts are arising or seeping in and that's perfectly normal.
When that happens,
You just take note of the thought,
Acknowledge it and you may label the thought or assign it a title and then go back gently when you're ready to the breath.
Let's take note of how the breath feels in this moment,
The general sensation of the breath,
Where do you feel the breath most prominently?
Coming from your nostrils as you breathe in and out of your nose,
From the movements of your chest as it expands and contracts,
Perhaps from your belly as it inflates and deflates with each in and out breath,
Wherever the movement or the sensation is manifested most noticeably,
Just take note of it and observe it without any judgment from a place of curiosity.
When you're ready,
Go back to your body,
Notice the sensations in your body,
Again notice how you feel,
The energy that may be flowing,
What kind of energy is it right now?
Know that this will change throughout the meditation,
You are now in your still and present place,
So together with me,
Let's take a deep breath in through the nose,
Slowly exhale,
Relax a little bit further as you breathe out.
Let's scan the body and ensure that it is in a complete state of relaxation beginning with your forehead,
Relax your forehead,
Relax your eyebrows and eyeballs,
Relax your nostrils,
Relax your jaw,
Relax both your shoulders,
Both your arms and elbows,
Both your wrists,
Both sets of fingers,
Relax your chest,
Relax your shoulder blades,
Relax your belly,
Relax your hips and your pelvic region and your bum,
Relax both your legs,
Both your knees,
Both your calves and ankles and the soles of both your feet and both sets of toes,
Ensure that your entire body is now fully relaxed and go back to your body and I want you to notice the stillness,
Notice how your energy is a little more still now,
I'd like you to now imagine a place in which you feel happy and content,
Your happier place,
Could be a place you may have visited before or may strive to visit sometime in the near future,
Could be a place that you visit regularly,
I need to imagine being there now,
I notice your surroundings and let's unpack this place together,
Is it bright or is it dark,
Indoors or outdoors,
What's the temperature like in this place,
Is it cool or is it warm,
Are there any sounds coming from this place,
See if you can notice any sounds in this place,
What are you wearing while you're there,
Clothes that you would wear going out or perhaps something comfortable,
Are you doing anything in particular or are you just sitting there and enjoying the ambient sense of positivity that this place is giving you,
Are you there alone or is there someone there with you who makes you feel happy,
Notice how you feel right now,
Explore the emotions that are surfacing as you are becoming more at peace with this place,
What does the surface feel like as you stand or are seated,
I'd like you to now imagine a sound that makes you happy,
A sound that truly brings joy to you and I want you to add it to this happy place,
It could be anything,
It could be a baby laughing,
A cat meowing,
It could be nature,
It could even be popcorn popping,
Anything,
Add it now and I want you to truly listen to it and notice how this sound makes you feel,
How does your body respond when you bring this sound in,
Notice the positivity that is coming through,
Now I'd like you to let the sound fade a little,
Slowly fade away and it'll slowly bring you back to the original sound that you had here in this place,
Next let's introduce a smell that brings you joy,
A smell that makes you truly happy,
It could be a baked good or a food,
It could be a perfume or an aroma or even a smell that is nostalgic and reminds you of something or someone,
Take note and explore this smell now,
Introduce it into your mind's eye or more specifically your mind's nose,
How does smelling this aroma make you feel,
Does this scent bring out any positive sensations,
Explore those sensations and truly embrace them and let the scent now slowly fade,
Next let's introduce a flavor that makes you very very happy,
Say your favorite food or anything really,
Just take a note of what flavor truly brings you joy and imagine this now being present within your taste buds,
How do you respond,
How do you feel,
A little mouth-watering,
Does it make you smile a little bit,
Hungry perhaps,
Anything that you feel is justified,
Just witness this feeling,
This sensation and acknowledge it,
Now slowly let this flavor fade a little bit,
Now think of something physical,
Something that you can touch that makes you feel good,
A certain surface or object,
It could have a certain texture or shape,
Introduce something that when you touch it you feel happy and good,
It could be a blanket that brings good memories or a surface or a tree,
Anything,
Could even be your fur baby's coat,
Just explore that feeling,
This kinesthetic delight,
Notice how it makes you feel,
Explore the energy that is now running through your body,
This incredible flow of positivity,
You may now gently go back to this happy place that you're in,
Feel the peace,
Bask in the tranquility,
Together let's take a deep breath in through the nose and slowly exhale,
When you're fully exhaled go back to exploring the sensation of the breath,
I'd like you to repeat the following affirmations with me,
I am complete,
I am grateful for this beautiful day,
I am enough,
I am overflowing with happiness,
I am grateful for who I am,
I am strong,
I am living in total abundance,
I was born to be great,
All I need is within me now,
I am who I am,
Just go back now to your body,
Notice the sensations of the breath,
Take note of the energy that is flowing through you,
Whatever it is,
Just observe it,
There's no right or wrong,
And together let's breathe in love,
Breathe out hate,
Breathe in abundance,
Breathe out scarcity,
Breathe in trust,
Breathe out doubt,
Breathe in happiness,
Breathe out sadness,
Breathe in positivity,
Breathe out negativity,
Breathe in love,
And breathe out love and send it to someone in your life that needs it,
Breathe in positivity,
Breathe out positivity,
And again send it out to someone in your life who needs positivity,
When you're fully exhaled repeat after me,
I am complete,
Gently,
Thereafter open your eyes and welcome back your physical surroundings,
I want to thank you for doing this meditation,
For really again showing up for yourself,
Doing what is best for you,
I'd like to wish you many more days and moments of positivity and lots of love from my heart to yours,
Thank you.
