Hi,
My name is Shenhua Hawk,
And welcome to our meditation,
Unheard.
If you're like me,
Maybe there's been a time in your life where you felt your voice has been silenced.
Maybe at times you've even felt like the people around you don't respect you enough to listen to what you have to say.
So how do we deal with that?
How do we effectively communicate that we deserve to be respected and we deserve to be heard?
In my opinion,
The first step to being heard starts with listening.
We spend so much time fighting to be heard that when the opportunity presents itself,
We don't even know what we want to say.
So let's take some time to quiet ourselves and listen so we can be clear on what it is we truly desire.
Then,
When the opportunity comes to be heard,
We can effectively speak up for ourselves,
Not out of a need for validation,
But because we know exactly what we need to move the story of our lives forward.
Before we begin,
Please make sure that you are in a safe and comfortable position.
Feel free to lie down or sit up.
Let's begin with a few cleansing breaths,
Breathing in through your nose and out through your mouth.
And if you're having trouble for any reason breathing through your nose,
Just breathe through your mouth.
Now take a deep inhale and exhale.
Take a deep inhale and exhale.
Now close your eyes and let's begin.
Right now you are giving yourself the gift of being heard.
Repeat after me.
I am open to hearing what is true.
I am open to hearing what is true.
Deep breath in and exhale.
Take a deep breath in and exhale.
Deep breath in and exhale.
I lovingly give myself grace and space to listen without fear.
I lovingly give myself grace and space to listen without fear.
Deep breath in and exhale.
Deep breath in and exhale.
I lovingly let go of any need for validation.
I lovingly let go of any need for validation.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Feel the tension and resistance leaving your body with each exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Your mind is calm.
You are not trying to force any thoughts to stop but rather you are allowing them to come and to go.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Repeat after me.
I am open to hearing what is true.
I am open to hearing what is true.
Deep breath in and exhale.
Deep breath in and exhale.
I lovingly give myself grace and space to listen without fear.
I lovingly give myself grace and space to listen without fear.
Deep breath in and exhale.
Deep breath in and exhale.
Now bring your full awareness to your breathing.
Deep breath in and exhale.
Deep breath in and exhale.
Focusing only on each breath you take.
Deep breath in and exhale.
With each exhale,
Your mind is getting more and more quiet.
You are open to hearing what is true.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
You are open to hearing what is true.
Deep breath in and exhale.
I am open to hearing what is true.
Deep breath in and exhale.
Continue to focus on your breathing.
Allow yourself to become quiet enough to listen to yourself.
Deep breath in and exhale.
Deep breath in and exhale.
I'm going to leave you for a few minutes to breathe and to just listen.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Deep breath in and exhale.
Now slowly begin to reconnect with your body.
Move your toes and your fingers around.
Deep breath in and exhale.
Deep breath in and exhale.
When you're ready,
Slowly begin to open your eyes.
Consider taking some notes on how you're feeling and what thoughts may have come to you during this meditation.
And if you didn't experience any thoughts,
Don't worry.
It doesn't mean you did it wrong.
Just be open to what may come as you move about your day and the coming week.
Be present with your thoughts and you may be surprised what messages may show up.
Keep breathing.
Keep listening.
I wish you abundant peace and love.
