Breath & Sound Immersion Self Acceptance Worth & Empowerment

Empower yourself to be a Leader, Healer, & Transformer.

This is a 30-minute meditation meant to unleash your inner confidence, acceptance, and leadership.

*Please do not practice the breath holds if pregnant or epileptic. (The 5-second one is ok)

You are Enough
Your showing up is enough
Your enough is extraordinary

You are all worthy of leading, healing, and transforming the world!

Please enjoy and unleash your inner powerful selves!

Transcript

Take a deep breath in and release.

I acknowledge you for being here.

I know that each and every one of you are exceptional beings.

We are about to embark together on a journey of connected relaxation.

You are here to relax,

To let go,

To connect with what is there for you.

Breathe with relaxation in for three seconds and out for five seconds.

This is a safe space.

It is okay to let go.

Give yourself permission to let go.

Allow yourself to surrender to the present moment and let your thoughts flow.

You may find yourself lost.

This is okay.

There will be moments of silence.

Just enjoy them.

Breathe deeply with relaxation in for four seconds and out for six seconds.

Give yourself permission to float away.

Give yourself permission to release control.

Everything you experience is perfect,

Whole,

And complete.

There is no wrong experience.

You are whole and complete right here,

Right now.

Breathe with relaxation in two,

Three,

Four,

Out five,

Four,

Three,

Two,

One.

Like a wave,

In two,

Three,

Four,

And release five,

Four,

Three,

Two,

One.

In two,

Three,

Four,

Out five,

Four,

One.

Hold two,

Three,

Four,

Five,

And in.

Please remember your intention now.

Repeat it in your head three times.

We will now take a trip through the different parts of the body.

After I say the part,

Repeat it in your mind and simultaneously become aware of that part of the body.

Keep yourself aware and your body will relax as we go.

Become aware of the right hand,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The right waist,

The hip,

The thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the right foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel,

The heel the left armpit,

The left waist,

The left hip,

The left thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the left foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Sixth toe,

Seventh toe,

Eighth toe,

Ninth toe,

Tenth toe,

Eleventh toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelfth toe,

Twelf fifth toe.

Now to the back.

Become aware of the right shoulder blade,

The left shoulder blade,

The upper back,

The middle back,

The lower back,

The right buttock,

The left buttock,

The spine,

The whole back together,

The whole back together.

Now go to the top of the head,

The top of the head,

The forehead,

Both sides of the head,

The right eyebrow,

The left eyebrow,

The space between the eyebrows,

The right eyelid,

The left eyelid,

The right eye,

The left eye,

The right ear,

The left ear,

The right cheek,

The left cheek,

The nose,

The tip of the nose,

The upper lip,

The lower lip,

The chin,

The throat,

The right chest,

The left chest,

The middle of the chest,

The navel,

The abdomen,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole of the back,

Buttocks,

Spine,

Shoulder blades,

The whole of the front,

Abdomen,

Chest,

The whole of the back and front together,

The whole of the head,

The whole body together,

The whole body together,

The whole body together,

The whole body on the floor.

Become aware of your body lying on the floor.

Remain aware,

Full awareness of every single cell in your body,

Total awareness,

Total stillness.

Vulnerable and sometimes afraid,

But that does not change the truth that I am also brave and worthy of love,

Belonging,

And joy.

We will now explore the breath.

Bring your attention to your breath.

I will lead you through the breathing.

Just breathe in and out with focused attention.

Breathe relaxed in and out like a wave or the tide.

If this is your morning,

You can breathe a little faster and deeper for more energy and focus.

If it is your evening,

Breathe slow and extend your exhales for deeper relaxation.

Be curious and connect to what your body needs.

There is no need to follow my pace exactly.

You are the pilot,

Not the passenger.

You are in control.

Breathe in,

Belly,

Chest,

Head,

And with no pause at the top,

Release.

Catch your breath at the neutral bottom and bring it in all over again.

Create a circular breath.

Breathe in for four seconds and out for six if you like.

If this is your morning,

You can breathe a little faster and deeper for more energy and focus.

If it is your evening,

Breathe slow and extend your exhales for deeper relaxation.

Be curious and connect to what your body needs.

There is no need to follow my pace exactly.

You are the pilot,

Not the passenger.

You are in control.

Continue breathing deeply and relaxed in and out.

In with love and out with all your stress.

Let your stress leave your body fully in and let it all go.

Just breathe with no force and your body fully relaxed.

No pause between the in-breath and the out-breath.

In and out like the tide.

Continue breathing deeply and fully relaxed.

In.

On your next inhale,

Breathe as deeply as you can to the very top of your lung capacity.

Then release to neutral and hold your breath.

If you need to breathe before I say,

Breathe in and hold for 15 seconds and then continue to breathe.

Breathe freely as you unwind into this present moment.

Feel your heartbeat.

Embrace your body.

Breathe deeply in to the top of your capacity and hold for 15 seconds.

And release.

Let it all go.

Feel the connection to every cell in your body.

Let this next breath come naturally.

Let the breath breathe you.

Fully relax your body and continue to breathe deeply in belly,

Chest,

Head and out.

Breathe in with light and relaxation and out with all the stress and anxiety.

I am worthy of living my life fully and freely.

Continue breathing in and out through the nose.

Fully in and release.

Be curious.

What does your body need?

In and out like a wave.

Explore your breath.

What new areas of your core can it go?

You may experience dizziness,

Tingling,

Strong emotions or trembling in your extremities.

It is all perfect just as it is.

You are the pilot,

Not the passenger and you are always in control.

If the feelings are too intense,

You can extend your exhales and slow your pace.

If you want to go deeper into the feeling,

Increase your pace by 10% and breathe even deeper still.

We are now arriving at our final breath of this round.

Breathe deeply in to the top of your capacity and release to a neutral hold.

Relax your body and let it all go.

If you need to breathe before I say,

Breathe in and hold for 15 seconds and then continue to breathe in and out like a wave.

Worthy of sharing my love with others.

Worthy of showing others that they are also whole and complete.

Breathe deeply in and hold.

Feel the energy in every cell of your body and let it all go.

Let everything go.

Feel your heartbeat unwind into this present moment.

Trust your body to breathe for you.

Let it take the next breath and the next breath and the next breath.

Let your body fill up like with the tides and let go naturally.

Melt into the floor.

Let yourself float away.

Worthy of sharing my authentic self.

Worthy of showing others that they are also whole and complete.

I am worthy of leading others,

Healing others,

And transforming others.

I am enough just as I am.

Just as I am.

My enough is extraordinary.

I am extraordinary just as I am.

I give myself permission to be a healer.

I give myself permission to be a leader.

I give myself permission to transform the world.

Become aware of your breathing.

Become aware of your natural breathing.

Awareness of breathing and awareness of relaxation.

Develop awareness of your physical existence.

Become aware of your arms and legs and your body lying stretched out on the floor.

Become aware of the meeting points between your body and the floor.

Develop awareness of energy in your body.

Feel how good it feels to have dedicated time to exploring your breath,

Body,

And spirit.

Lie quietly for a few moments,

Relaxing your body and mind.

Relax,

Enjoy the sounds of the handpan,

And keep your eyes closed.

Whenever you desire,

Start moving your body and stretching yourself.

Move in any way your body needs.

Take your time.

There's no need to hurry.

When you are sure that you are wide awake,

Sit up slowly and open your eyes.

Welcome back.

Your journey is now complete.