Authentic Core Self Meditation

This is a powerful meditation that will help you connect to yourself on a deep level. The entire meditation is 23ish minutes however if you prefer, you can break up your practice and build up to completing the entire meditation at your own pace. Here are the timestamps for you to pause the recording:
⪢beginning to 4:49 is basic breath practice
⪢from 4:50 to 6:04 is thought practice
⪢from 6:05 to 9:30 is body scan
⪢from 9:31 to 17:40 is values, strength, and beliefs practice
⪢from 17:41 to 18:48

Transcript

Hi everyone,

This is Brenda Ramos.

Welcome to my Core Self Guided Meditation.

This meditation will take about 20 or so minutes.

The purpose is to help you feel grounded and confident in who you are.

With continued practice,

You'll notice your intentions may become clearer to you and decisions become easier to make.

Make sure you have a journal nearby to record anything that comes up after you've completed the practice.

You can pause the recording now to get one.

Great,

Now let's begin.

Sit in a comfortable position that can either be cross-legged on a cushion or in a chair with your feet touching the floor.

If you're sitting in a chair,

Sit forward so your back isn't against the back of the chair.

Make sure you're sitting up tall,

Elongating your spine and tilting your chin down slightly to elongate your neck.

Your hands can be resting either palm up or palm down on your thighs right above your knees.

Your eyes can either be closed or gently focused on the floor two or three feet in front of you.

Rock back and forth side to side a bit to adjust the flesh of your bottom so that you're sitting right on your sit bones.

Allow your jaw to relax,

Your lips to part slightly and your tongue to rest.

Once you find your comfortable position,

We'll take three slow deep breaths together.

Breathing in through your nose,

Feel your belly rise.

Feel the breath travel into your chest and then into your shoulders.

Breathing out through your nose,

Your shoulders relax,

Your chest collapses and you allow your belly to empty completely.

Then again,

Breathing in slowly,

Belly,

Chest,

Shoulders and breathing out,

Shoulders,

Chest,

Belly.

Allowing yourself to feel relaxed.

On your last deep breath in,

Really notice the sensation of air being pulled in.

Do you feel it in your nostrils or in the back of your throat?

As you breathe out,

Try to make a hissing sound while keeping your lips together.

It should just sound like really loud breathing.

Relax further,

Releasing any tension you may be feeling.

Know that you can rest in this moment.

Know that it's safe to be here right now.

There's nothing you have to do and nothing you need to be right now.

Breathing normally now,

Your thoughts will start to wander.

That's okay.

It's impossible to stop thoughts.

Just notice them without getting caught up in any one of them and come back to your breath.

Let go of the fighting.

Let go of the criticizing.

Let go of the judging and focus on your breathing.

If it helps,

You can imagine your thoughts are clouds or bubbles right above your head.

Anytime you notice a thought,

They float away or gently burst.

With no effort at all,

Allow your breath to be the home base of this practice.

Continue to take calm,

Natural breaths and start noticing just how relaxed you feel.

I'll take you through your body,

Naming each part.

Notice how when you hear each body part,

It relaxes even further.

Feel your feet and breathe.

Feel your lower legs,

Your calves,

And breathe.

Feel your knees and breathe.

Feel your thighs and your hamstrings and breathe.

Feel your seat.

Feel the surface beneath you supporting your weight and breathe.

Feel your lower back and abs and breathe.

Feel your ribs and chest and breathe.

Feel your upper back and shoulders and breathe.

Feel your arms,

Your wrists,

And hands and breathe.

Feel your neck,

Your face,

Your ears,

Your eyebrows,

And breathe.

Go back through your body and notice if you have any remaining tension.

Focus on those areas and send your breath there.

Allow yourself to melt further into relaxation.

Take a few breaths to enjoy the peaceful feeling you're experiencing.

Maybe smile to yourself knowing that you are whole and complete in this moment and breathe.

Now let's go deeper,

Deeper into the core of who you are,

Your authentic whole.

Notice that at your core are your values.

Values can be seen as the direction you choose your life to move towards.

What are some of the values you hold most important for yourself?

Curiosity,

Peace,

Family,

Wealth.

Take a moment to allow your most important values to come to the surface of your awareness.

Don't think,

Just allow it to come naturally to you and breathe.

Quickly check in with your body and send your breath anywhere that you feel has become tense.

Allow it to breathe.

Allow yourself to relax.

In addition to values,

At your core are your strengths.

Can you picture your top strengths?

Maybe those are humor,

Perseverance,

Teamwork,

Gratitude.

Any personal trait that you naturally use and celebrate are your strengths.

Breathe.

Allow your strengths to come to your awareness naturally with the breath.

Don't get caught up in comparing different strengths or judging whether to consider one over the other.

Just let whatever arises arise.

Breathe and scan your body for any tension.

Send your breath to that area and allow it to relax deeply.

Remember,

Your breath is your home base and even though this is an active meditation on your core self,

You can choose at any time to release thought and return home to your breath.

Finally,

Your beliefs are at the core of who you are.

What beliefs do you hold to be true about yourself and your world?

Beliefs are ideas,

Views and opinions that you have accumulated and become attached to throughout your life.

They are sometimes I am statements like I am worthy,

I am loved and supported.

Sometimes they're limiting like I'm bad with money,

Life is hard,

I could never do that.

Allow your most dominant beliefs to come to the surface of your awareness now.

No need to judge or criticize what comes up,

Just notice.

Briefly check in with your body and breathe.

These three facets of yourself are the building blocks of your reality.

When they are in alignment,

You experience joy as your true self.

When they are out of alignment,

You feel unfulfilled,

Unhappy.

Picture a time that you experienced joy.

What combination of values,

Strengths and beliefs were at play there?

How can you use your strengths to support your values with awareness?

How can you more clearly align your beliefs with your strengths to experience joy and fulfillment on a more regular basis?

What thoughts,

Actions and feelings can you choose to be mindful of to create your life as you desire?

Gently ponder these questions.

Allow pictures to come to your mind without judgments or labels.

Be with what comes up and breathe.

If you feel yourself becoming involved in a thought,

That's okay.

Remember that the thought is a cloud and allow it to just float away.

You can return to your breath now.

There is a part of yourself that contains deep knowing.

That part of your core self knows what to do.

That part of you knows what's next.

You don't have to think about it.

You can let your mind rest in this moment and breathe.

Let's slowly return to your body.

Feel your head supported above your neck and breathe.

Feel your shoulders and torso and breathe.

Feel your arms and hands and breathe.

Feel your chest rise and fall with your breath and breathe.

Feel the weight of your body being supported by the cushion or the chair beneath you and breathe.

Feel your legs and knees and breathe.

Feel how your feet are touching the floor in whatever position you're sitting in and breathe.

Start to wiggle your toes and wiggle your fingers,

Allowing your attention to be drawn to the sounds around you.

Together we'll take three full deep breaths.

Inhale,

Belly rises,

Chest expands,

Shoulders fill up.

Exhale,

Shoulders empty,

Chest contracts,

Belly empties.

With each exhale,

Squeeze the breath completely out of your lungs.

Again,

Inhale,

Belly,

Chest,

Shoulders.

Exhale,

Shoulders,

Chest,

Belly.

And one last time,

Inhale,

Belly,

Chest,

Shoulders.

Exhale,

Shoulders,

Chest,

Belly.

Bringing your attention to your eyes now,

Move them around gently and when you're ready,

Slowly flutter them open.

Be here for as long as you like,

Continuing to breathe naturally.

Take some time to journal anything that's coming up for you.

It may or may not make sense right now.

That's okay.

Just free write.

Let it all flow out without censoring it in any way.

You may experience a powerful shift in energy after this meditation,

But if you don't,

Be aware that there is movement within you on a cellular level.

And when practiced on a regular basis,

You'll begin to notice subtle changes in different areas of your life.

This has been my authentic whole self.

Core self guided meditation.

It's been an honor and my great pleasure guiding you to the core of who you truly are.

I look forward to our next time together.

Reviews

Beautiful. She really takes time to relax and get grounded in the breath at the beginning. Gentle visualizations and a nice pace.