Welcome to your evening meditation,
Releasing and renewing.
Tonight we focus on releasing limiting beliefs and preparing your mind and body for rest.
Find a comfortable position,
Either seated or lying down.
Close your eyes,
Relax your head,
Your shoulders,
Your belly and your hands and rest one hand on your belly and one hand on your heart.
Begin by noticing your natural breath,
Feeling its gentle rhythm as it flows in and out.
Now let's move into the 4-7-8 breath sequence to ease into stillness.
Breathing in for 4,
Holding for 7 and breathing out for 8.
Take a deep inhale through your nose,
Hold your breath and then exhale softly through your nose,
Letting your body soften with each cycle.
Always breathing into your belly,
Concentrate on the cold air coming into your nose and the warm air as it leaves.
I'll count you in,
In 3,
2,
1.
Breathe in,
2,
3,
4 and hold,
2,
3,
4,
5,
6,
7.
Breathe out,
2,
3,
4,
5,
6,
7,
8.
Breathe in,
2,
3,
4 and hold,
2,
3,
4,
5,
6,
7.
Breathe out,
2,
3,
4,
5,
6,
7,
8.
Breathe in,
2,
3,
4 and hold,
2,
3,
4,
5,
6,
7.
Breathe out,
2,
3,
4,
5,
6,
7,
8.
Continuing with this breath sequence,
Breathing in for 4,
Holding for 7 and breathing out for 8.
Feel your body soften as you continue this rhythm.
With each exhale,
Let go of the tension in your shoulders,
Your chest and your belly.
Repeat this sequence for a few more cycles,
Allowing each exhale to bring a deeper sense of calm.
Now let your breath flow naturally,
Slow and intentional without counting.
Concentrate on your breath coming in,
Noticing your belly rising,
Filling up your chest as you breathe in and then exhaling.
As you breathe in,
Breathe into your heart centre.
If you can,
Make sure that your exhale is longer than your inhale.
As your breath flows steadily,
Bring to mind the change that you are bringing into your life.
Allow yourself to connect deeply to this new vision.
As you do that,
I want you to pay attention to the limiting beliefs that have surfaced in response to this change.
Gently observe without judgement.
And with each exhale,
Imagine releasing them,
Letting it dissolve into the air around you.
Now bring to mind the empowering new beliefs that you have embodied today.
Feel them settle into your heart,
Radiating warmth and strength with each breath.
These beliefs are new decisions that now form part of who you are.
Embed them deeply in your heart,
Knowing that they are now part of your reality.
Now silently repeat to yourself,
I release what no longer serves me.
I embrace the beliefs that align with my highest self.
My breath is my anchor to transformation.
Let these affirmations settle within you as you prepare for rest.
So let's end with three long intentional breaths together.
Breathing in through your nose and exhaling through your mouth.
And I'll guide you in,
In three,
Two,
One.
Breathe in.
And exhale.
Breathe in renewal and clarity.
And exhale,
Releasing resistance.
Inhale,
Rest and calm.
And exhale into your night.
Let your breath guide you into a peaceful and restorative sleep.
