Be The Change

In this beginner, guided meditation, you will experience relaxation and a connection with your desire to show love and compassion. It is a time to connect with your breath and to expereince peacefulness.

Transcript

Hello and welcome to your guided meditation for today.

My name is Amy Ballantyne and I'm very excited to be leading you through this time of calm,

Quiet peacefulness.

If you are participating in this meditation in a seated position,

I invite you to make sure that your back is fully supported,

Your chin is in line with the floor,

Your feet are flat on the ground and your hands can be face up,

Palms facing up or palms facing down.

If you are lying down for this meditation,

Ensuring that something is supporting your head and neck,

Perhaps something underneath your knees and maybe even around your hips,

Your hands can be face up or palms facing down.

Ensuring that your room is quiet and calm,

Perhaps you've shut the door,

Maybe hung a sign that says you're meditating.

I know that helped me once I made that little piece of paper.

And when you feel ready to do so,

Please close your eyes.

Focusing on your breathing.

On your next inhale,

Focusing on extending that breath for the count of four,

Three,

Two,

One and exhale four,

Three,

Two,

One.

Good work and again.

On your next inhale,

Really paying attention to your belly expanding as you breathe in and falling as you breathe out.

Continuing to deepen that breath,

Paying attention to only your breathing and knowing that it's completely normal if your mind wanders.

Just do your best to bring yourself back to the sound of my voice.

On your next inhale,

You're taking your attention down to your feet,

Clenching and unclenching your toes,

Rolling your ankles,

Pointing and flexing your feet,

Releasing and relaxing any tension being held in your feet.

Bringing your attention up to your calves and your shins and up to your knees,

Unlocking,

Unclenching,

Releasing.

Feeling all the tension flowing from your quads and your hamstrings,

Your butt,

Relaxing,

Releasing,

Letting go of all the tension here held in your lower half.

Getting into this space.

Releasing any tension being held in your low back and your pelvis and your lower abdomen.

Relaxing and releasing here,

Letting go.

Your attention travels up to your chest,

Opening your shoulders just a little bit more,

Having them fall down just a little bit more,

Creating that space between your ears and your shoulders.

Relaxing all the way down your arms to your elbows,

Unlocking your elbows,

Unclenching your fists,

Releasing your fingers,

Feeling relaxation flow from your shoulders to your fingertips,

Releasing and relaxing.

Letting go of any tension that is in your neck.

Releasing here.

Noticing where your jaw is.

Is it clenched?

Where is your tongue in your mouth and your teeth?

Relaxing all the muscles around your mouth and your eyes.

Relaxing your eyebrows and your scalp,

Your forehead.

Relaxing your eyeballs and their sockets.

Taking a scan of your entire body and noticing the relaxation that's flowing.

Noticing if there are any other spots in your body that feel tense or tight.

Letting relaxation into them.

On your next inhale,

You see a bright white light shining down into the top of your head.

It flows down,

Filling every cell in your head and neck.

It flows down,

Down your arms,

All the way down your arms to your fingertips.

This bright white light,

Healing light,

Energizing light,

And it flows all the way down your torso,

Filling your chest,

All the way down,

Filling every cell in your entire torso.

Flowing down both legs,

This bright white light continues to pour into the top of your head and flow all the way down,

Down,

Down to your feet.

You feel so glorious here.

This bright white light feels so calm and wonderful.

And out the bottom of your feet grow the most incredible roots.

Strong,

Deep roots securing you to the earth,

Grounding you,

Helping you to feel so safe,

So calm,

So peaceful.

On your next breath in,

I invite you to see a beautiful path that leads off to your left.

It's light gravel with larger stones lining the path,

Some of which have been painted pretty colors to remind us that we are all in this together,

To spread some positivity,

To spread some joy.

And as you walk along this path,

You can see forest on either side.

The trees are providing you with shade.

As it is a warm day,

You can feel the heat on your body.

You feel comfortable but not too hot.

There is a gentle breeze.

You can hear boats chirping around you and squirrels and chipmunks playing in the forest on either side.

And you walk along this path for quite a while,

Feeling calm,

Feeling peaceful,

Feeling content.

Noticing how good it feels to be in nature.

Noticing how good it is to just take a few minutes to be on your own,

To breathe,

To relax your mind.

And as you walk along this path,

Knowing that we are all in this together,

You are reminded that we are not all in the same boat.

These things are affecting everyone differently and we need to be calm and compassionate and recognize that this time is affecting everyone differently.

You continue to walk along this path and someone has written on this larger rock,

Be the change you wish to see in the world and you stop to reflect on this rock and this incredible quote from Gandhi.

You stop to reflect on those people who are demonstrating love and kindness and compassion to you and how you have demonstrated love and kindness and compassion to others.

This rock has reminded you of a desire to be known as a person who loves,

Who supports others,

Who shows empathy.

This quote has stopped you in your tracks,

Perhaps given you a wake up call,

A desire to show this kind of connection to other humans in your life,

To other individuals in your life who may or may not be close to you,

To simply show love and kindness and compassion.

As you stand there beside this rock,

Reminding you to be the change you wish to see in the world,

You take a deep breath and as you release that breath,

As if by your miracle,

The sunlight beams through the trees and a beautiful bright light beam of light touches you on the top of your head,

Pouring into you,

Igniting every cell in your head and neck.

It flows all the way down your arms,

Flows all the way to your fingertips,

This bright white light that has chosen you.

This white light continues to flow all the way down your chest,

Filling your entire torso,

All the way down both legs,

All the way to your feet.

This bright white light energizing you,

Lifting you up,

Inspiring you to take action on this new energy today.

This bright white light continues to flow down,

Pour down every cell until it leaves the bottom of your feet to become the most glorious roots,

Grounding you,

Supporting you,

Connecting you to the earth.

Take another breath here,

Feeling this beautiful light shining down,

Choosing you and you decide to choose to take an action today,

To be the change,

To be that person that you desire to be,

To not wait for the perfect moment,

But to take imperfect action immediately,

To show love,

Kindness and compassion.

You feel gratitude for this time of calm,

Peaceful relaxation,

For this time just for you to reflect,

To just be.

Take another deep breath in and you release all images.

Take another breath in and move your hands and your feet,

Bringing you back into your body.

And finally,

You take a breath in and when you feel ready to do so,

You open your eyes.

Thank you so much for meditating with me today.

Namaste.