Calm The Mind & Body

This is an 11-minute calming practice which will help calm the mind and the body. It also includes affirmations for self-worth, self-love, and overall wellness. Meditation recorded by Liz Burkholder, NP.

Transcript

Meditation done by Liz Burkholder with Burkholder Wellness.

So begin by getting comfortable if you're lying down or sitting up.

Either is fine.

Just begin to get into a comfortable position.

Adjusting your body,

Neck,

Head,

Feet,

Legs to however you can get the most comfortable.

I want to begin by taking a really deep breath in your nose.

I want to hold that for a few seconds.

One,

Two,

Three.

Breathe out,

Release.

Fully letting that breath out.

Slowly taking another deep breath in the nose.

Hold it.

One,

Two,

Three.

Slowly release.

Pushing that breath out.

Calm and relaxed.

Just repeat the words silently to yourself in your head.

Calm and relaxed.

Calm and relaxed.

Whatever thoughts come into your head,

Into your mind,

Just acknowledge them and recognize that they're there.

But just go back to the words calm and relaxed.

Calm and relaxed.

Take another deep breath in.

Holding.

One,

Two,

Three.

Slowly.

Fully expanding and fully deflating the lungs.

Taking full breath cycles.

This helps calm the nervous system.

Just imagine that there's a wave of relaxation washing over you.

Starting at the top of your head.

Slowly trickling down this wave of calm and relaxation.

Slowly trickling down your face,

Your ears,

Your neck,

Your shoulders,

Down your chest,

Down your arms,

Down your abdomen.

This wave of relaxation coming over your body.

Down through your hips and your legs and your feet.

All the way down to the bottom of your feet.

In.

Release.

Continuing to repeat the words in your head.

Calm and relaxed.

Calm and relaxed.

We're calming the nervous system.

We're deactivating the sympathetic nervous system.

And we're activating the parasympathetic nervous system,

Which is the peaceful,

Calm nervous system.

Everything is calm.

You're safe.

You're content.

You're relaxed.

You're able to think clearly.

You're able to focus.

You're able to be motivated.

All from this place of calm relaxation.

And now just picture there's a window or just imagine that there's a window in your chest area.

And we're going to open that window and we're going to let any feelings or any negative thoughts and beliefs and behaviors just kind of float out of that window out of you and back into the universe.

Any thoughts or beliefs or behaviors that are not serving you or that are causing you to feel bad or feel sad or feel depressed or feel angry or even if those are feelings of anger and sadness.

You want to acknowledge those.

You want to feel those and allow any of those feelings to just come up to the surface.

Just really allow yourself to just feel those for a few moments and just be in that feeling.

Recognize it.

Acknowledge it.

Feel it.

And whenever you're ready we're going to imagine that those feelings are just floating on out,

Floating out that window outside of you,

No longer a part of you.

Cleansing out the emotional bucket.

Cleansing out the nervous system.

Getting a reboot,

A reset to the nervous system.

Now we want to fill that space with all the good and positive feelings that we need to replace all those negative bad feelings that were there prior.

So we want to imagine lots of good energy,

Peaceful energy.

We're going to inhale,

Take a deep breath.

Imagine there's a really bright light surrounding you,

Surrounding your body.

And this is going to be a really bright energy,

Healing energy full of love and compassion and positivity and anything you need for your soul and body and mind to feel better.

We're just going to imagine and breathe that in.

Breathing in all those good things and joy,

Contentment,

Calming relaxation,

Happiness,

Laughter,

Fun,

Positivity,

Feeling calm and relaxed.

We're just letting all that float into that window now,

Into your heart center,

Into your body.

Replacing all that negative stuff with all this wonderful positive stuff and all these wonderful feelings that are filling you up with this bright light,

This bright energy of love and compassion for yourself and for others.

And you're in a calm state of relaxation.

Getting rid of any anxiety out that window,

Letting it go,

Knowing that you are in charge of your feelings and that you can bring up all this anxiety and all these bad feelings,

But you can also bring them back down with just your thoughts and your breathing and focusing on positive.

And just repeat in your head some affirmations,

Silently or aloud.

And as you say these words in your head are aloud,

Just really feel these words and allow these words to just sink into your soul,

Into your body,

Into your mind,

Into your skin,

Into your being and just really feel these words and allow them to become a part of you.

Replacing any negative thoughts and words that you carried before.

These are new and positive affirmations and your real truths that you're going to claim.

Hold it,

Breathe out.

First one is I am enough.

And just really feel those words,

I am enough,

Period.

I am good enough,

I am worthy,

I am lovable.

So I am worthy.

Say and repeat this in your head or aloud three times.

I am worthy.

I am worthy.

I am worthy.

Next one,

I am lovable.

I am lovable.

I am lovable.

The next one,

I am calm and relaxed.

I am calm and relaxed.

Next one is I am in control of my thoughts and my feelings.

I am in control of my thoughts and my feelings.

I am healthy mentally,

Physically and emotionally.

I am healthy mentally,

Physically and emotionally.

Just take a few more deep breaths.

Basking in this state of relaxation,

Being calm and relaxed.

Resetting the nervous system,

Rebooting the nervous system,

Downloading new information and new thoughts and beliefs into your subconscious mind.

New and true beliefs to replace all of those false truths that you believed before.

A few more deep breaths.

And whenever you are ready,

Start to come back to the room,

Feeling some movement in your fingers and your toes and your hands and your feet.

Moving your neck and your head around from side to side,

Front to back.

Just slowly begin to open your eyes.

Coming back to the room,

Feeling refreshed and relaxed,

Feeling ready to go.

Reviews

Great at bed time. Very relaxing

I don’t know how but I feel asleep before the end of this meditation without any melatonin or anything. I feel well rested.

Excellent! Thank you

Stunning wished it was longer so that I could feel the “I am worthy” a little deeper. I will come back to this really beautiful ♥️🙏🏻

Wowwww... great meditation. Simply love it!

One of the Best!!!!! Thank you!

Great Meditation Liz. Thanks for staying with me through the whole meditation. I meditate better when I am guided throughout the meditation. Loved the affirmations also! Thanks again 🙏

Calm and relaxed - thank you

The instructor’s voice was very soothing to listen to and I felt completely calm and relaxed.

Thank you🧘🏼‍♂️🌷💕

Thank you for this calm practice & soothing words 🙏🙏

Perfect start to my day. Thank you!

I enjoyed the window visualization! That really helped, thank you. 💕🙏

Loved it, simple and effective

Wonderfully relaxing. Thank you 🙏🏻