Hi and welcome to this guided mindfulness meditation,
Designed to help you create some distance between yourself and your emotions.
As most of you know,
I write these guided meditations from the heart,
Often based on my own life experiences.
And because of that,
I know that these tracks resonate with many of you,
As we are all human,
Living a wonderfully human experience.
Though this human experience can sometimes feel complicated,
With emotions running high,
Leaving us feeling overwhelmed,
Anxious and unsure.
This guided meditation will guide you to find a place of peace and clarity within.
Enabling you to make decisions from a centered and grounded space.
So let's go ahead and find a comfortable quiet place to sit or lie down.
Really allow yourself to get really comfortable and if it feels good for you,
You can softly close your eyes.
Now let's take a few mindful breaths to settle into the present moment.
Inhale deeply through your nose,
Then exhaling fully through your mouth.
Releasing any tension or stress as you exhale and inhaling a little bit of peace and calm as you inhale.
Maybe you would like to raise your shoulders up on the inhale and relax the shoulders on the exhale.
Allow the muscles of the face to soften,
Relax your belly and settle in.
Now let's bring the awareness to the physical body.
Just take a moment here to scan your body,
Noticing any areas of tension or discomfort and as you identify these sensations,
Imagine each breath you take as a gentle wave of relaxation.
Just letting it wash over you and soothe those areas.
Now I want you to shift your attention to your emotions.
Sometimes when life gets overwhelming,
It may be hard for you to connect with your emotions.
I'm going to give you a few moments now to just be really patient with yourself.
Just try to connect to what you are feeling right now.
See if you can acknowledge whatever you are feeling right now and if you can do so without judgment,
You can say something like,
I'm feeling frustrated and just leave it like that.
There is no need to say,
I don't like feeling frustrated.
Just softly acknowledging,
Hey frustration,
I see you there,
I'm noticing you.
Emotions are a natural part of being human and they come and go,
Like passing clouds in the sky.
So you can imagine your emotions like clouds,
Just moving across the vast sky of your awareness as you observe these emotions.
Remind yourself that those emotions are not who you are,
They are simply experiences passing through you.
Breathe in deeply,
Silently saying to yourself,
I am here and I am observing my emotions.
As you exhale,
Let go of any resistance.
As you inhale,
Just visualize your emotions floating by.
As you exhale,
Softening a little deeper.
Okay,
Now that we have seen our emotions float by in the sky,
Let's shift the focus to the breath.
Your breath is always with you.
It is a reliable anchor that holds you here in the present moment.
You can notice the rise and fall of your chest or feel the sensation of your breath as it enters and leaves the nostrils.
Now together we are going to take a few mindful deep inhalations and exhalations.
So we're going to inhale for the count of four and exhale to the count of six.
Here we go,
Inhale two,
Three,
Four and exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four and exhale two,
Three,
Four,
Five,
Six.
That's it.
Now with each breath,
Imagine that you are creating space within you,
Making room for clarity and calm.
Continue to breathe deeply as you imagine creating space within.
Now allow your breath to just be natural.
Let it come and let it go.
Inhaling and exhaling.
Now imagine yourself in a serene and tranquil place.
Perhaps this could be a peaceful garden or at the top of a mountain or a cozy warm tea room with beautiful plants.
Just anywhere that resonates with you.
And in this place you are surrounded by a sense of stillness and calm.
As you visualize this space and all the details within it,
See if you can become aware of the ground beneath you.
Feel Mother Earth supporting you.
Feel yourself rooted and grounded like a sturdy tree.
Now it is in this grounded space that you can create distance from your emotions.
Now imagine your emotions as a whirlwind of dust and debris.
Just watch this emotional whirlwind swirling around you.
Instead of being caught up in this storm,
Consciously choose to step aside and to let the dust settle.
You are safe and protected in this tranquil space.
As you see the dust settling down,
Bring your awareness to your mind.
Notice how your mind feels clearer and more focused without the storm of emotions.
You have created space for clarity and discernment.
Now take a moment to reflect on the situation that has stirred up your emotions.
Remind yourself that you have the power to make choices and decisions from a place of inner wisdom and clarity.
You are not ruled by your emotions.
You are guided by your inner intuition and your inner knowing.
Here are three affirmations that may help you in this situation.
I trust my ability to make decisions with wisdom and clarity.
I trust in my ability to make decisions with wisdom and clarity.
I am resilient and capable of handling life's challenges.
I am resilient and capable of handling life's challenges.
I choose to respond,
Not react,
To the situations in my life.
I choose to respond,
Not react,
To the situations in my life.
With a clear and calm mind,
Think about the decision that you need to make.
Perhaps it helps if you picture it as if it were a path stretching out before you.
You have the freedom to choose the direction that you want to take.
Just allow yourself to sit with the decision for a moment without rushing,
Without pushing,
Without judgment.
Just allow yourself to sit with it.
Trust that with patience and clarity you will make the right choice for yourself,
For your life,
For your happiness and for all that is you.
You know that you have the wisdom inside of you.
Your intuition will show you the way.
Sometimes all it takes is just to become still and mindful.
Now as we are coming to the end of this meditation,
Gently return your awareness to your breath.
Take a few deliberate breaths,
Then gradually bring your awareness back to your physical surroundings.
Noticing the room that you are in,
Feeling the surface beneath you,
Then wiggle your fingers and open your eyes when you are ready.
Remember that creating space between yourself and your emotions is a powerful tool.
You can return to this meditation whenever you need to find clarity and perspective in your life.
Embrace the calm within you and trust in your ability to make choices that align with your highest good.
Thank you for listening.
I hope you enjoyed this guided meditation.
Have a wonderful day.
