Hi,
This is Barbara and I'm glad you're joining me today for this calming meditation.
So let's start by getting you ready.
You could sit on a chair with your feet on the floor or you could sit on the floor with your legs crossed.
Just be comfortable.
So let's begin.
Take a deep breath in through your nose,
Slowly and gently counting one,
Two.
And now breathe out through your mouth.
One,
Two.
Again,
Breathing in through your nose.
One,
Two.
And out through your mouth.
One,
Two.
Fabulous.
And now this time as you breathe in,
Gently close your eyes.
Breathing in through your nose,
Counting one,
Two.
And out through your mouth.
One,
Two.
Again,
Breathing in through your nose.
One,
Two.
And out through your mouth.
One,
Two.
And now pull your shoulders all the way up to your ears.
Higher,
Higher,
Higher.
And hold as you count one,
Two,
Three.
And drop your shoulders.
Again,
Lift your shoulders all the way up to your ears.
Higher,
Higher,
Higher.
Hold and count one,
Two,
Three.
And then drop your shoulders all the way down.
One more time.
Pull your shoulders all the way up to your ears.
Higher,
Higher,
Higher,
Higher.
Hold.
One,
Two,
Three.
And drop your shoulders.
Great job.
And now take in another deep breath.
And fill your tummy like you're blowing air into a balloon.
Big and full.
Fill up your balloon.
See it getting bigger and bigger.
And when it's totally full,
Exhale it all out through your mouth.
And watch it deflate.
Again,
Filling up your tummy like blowing air into a balloon.
Big and full.
And let it all go through your mouth.
Great job.
And now I want you to see yourself getting on a big fluffy cloud.
You're going for a ride.
See yourself lying down on this cloud.
Floating in the air.
So much fun.
And it's so relaxing.
You feel safe and loved.
And just enjoy this ride.
Feeling a cool breeze on your face.
Feels amazing.
So much fun.
And now,
If you're holding onto any worries or any unwanted feelings,
Just toss them over the side of the cloud and watch as those feelings fall away from you and disappear.
Throw out all your worries.
Throw out any fears.
Throw out all the sadness.
Any anger.
Throw out all the feelings that make you feel uncomfortable.
It's so easy.
You feel safe.
All the unwanted feelings are gone.
All your muscles are relaxed.
And you just gently float on this cloud now.
Feeling great.
And your cloud gently floats down to a place that makes you really happy.
Easily get off the cloud now and feel your feet on the ground.
Notice how relaxed you feel.
Feeling great.
This is your happy place.
All the things you love to do are here.
Just look around.
You feel so happy.
It fills up your heart with joy.
You feel so strong.
So good.
So calm.
And now say to yourself,
I am calm.
I choose to be happy.
I am safe.
I am calm.
I choose to be happy.
I am safe.
One more time.
I am calm.
I choose to be happy.
I am safe.
And now take another deep breath.
And as you breathe out,
Smile.
And open your eyes.
And know that you could go on this journey anytime you want.
Thank you.
