Hello and welcome to your guided meditation.
Allow the sound of the bell to wash over your body like waves.
Feel the vibration of the sound.
Feel it cleansing you as you prepare for your meditation.
Relax.
Settle in.
Feel your breathing.
Prepare us for our meditation.
We're going to begin a breathing exercise.
Follow my voice.
As we breathe deep,
Breathe in through your nose and out through your mouth.
Breathe in through your nose,
Filling your belly and then your chest and out through your mouth,
Filling your chest and belly fall.
Gentle.
Breathe.
I want you to breathe in for a count of four.
Hold your breath for a count of four.
Exhale for a count of four.
Hold your breath for a count of four.
Inhale for a count of four.
Hold your breath for a count of four.
Exhale for a count of four.
Hold your breath for a count of four.
Repeat this breathing pattern for the next two minutes.
Exhale for a count of four.
Breathe.
Breathe.
Relax and breathe as you normally would settle in and follow your breath.
Listen to the sounds of nature and let it take you away to any place of bliss you want.
Stay here for a while.
While in your place of bliss,
I want you to envision a light.
A light that surrounds you like a bubble.
This light is the light of love and compassion.
Love for yourself.
Love for everyone around you.
Compassion for yourself and compassion for everyone around you.
Feel this love and compassion.
Feel the light.
Breathe new life into you.
Expand that bubble of light to everyone in this room.
Enter your light and your love.
Expand that bubble to the entire building.
Expand that bubble to the entire block.
Expand that bubble to the entire city.
In this moment,
Tell yourself three things you are thankful for.
I want you to pick three things that you need to forgive yourself for.
Tell yourself it's okay.
Say,
I forgive me.
Now choose three things you would like to accomplish.
Big or small doesn't matter.
Now I want you to envision yourself waking up in the morning.
What does a perfect day feel like?
What happens?
Run through your perfect day.
Now reconnect with that light.
Bring that bubble back towards you.
Surrounding you.
Blessing you with light,
Love and life.
Feel grateful to be alive here today,
Right now.
Now we shall begin the tough work.
Turn that light inward.
Feel compassion for yourself.
No longer beating yourself up.
Rather telling yourself,
I am enough.
Thank you for being you.
I am strong.
I am beautiful.
I am alive.
I am perfect in all my imperfections.
Now I want you to picture the happiest moment of your childhood.
The first thing that pops in your mind.
See yourself as a child.
Where are you?
What are you doing?
What are you wearing?
Watch yourself from afar.
Now go towards yourself.
Don't worry,
It's okay.
They know who you are.
Call your younger self over.
What do you look like?
How old are you?
How are you standing?
What does your smile look like?
Your younger self knows you have something to say or something to ask,
And they are anxiously waiting.
Now is your time.
Share with your younger self anything you want.
What do they respond?
What do they have to tell you?
I want you to thank your younger self.
Thank them for the information they've provided you today.
Thank them for the opportunity to share with them.
Give them a hug and tell them goodbye.
And now it's time to dig even deeper.
I want you to think of a tough situation or event or person.
Something that's been difficult and bothering you this past year.
Something you need to let go.
Feel that experience.
Feel the anger,
The sadness,
The desperation,
The confusion,
The frustration.
Hold that feeling and feel it in its entirety.
Breathe.
Now I want you to begin to let go of this experience.
And you're going to do so by saying thank you to that event,
Situation or person.
Say thank you for this experience.
Thank you for all it taught you about life.
Thank you for all it taught you about yourself.
Where it took you.
If not for that situation or person,
You would not be here today,
Empowering yourself,
Loving yourself.
Tell that person or situation how grateful you are for the opportunity to grow.
Now I want you to identify where you may have been at fault.
Even if just your presence of being in the wrong place at the wrong time.
How did you contribute to this problem?
Now tell yourself it's OK.
You are alive.
You are loved.
You are still standing.
Turn back to that bubble of light and bring it inward.
Feel the compassion for yourself.
No longer beating yourself up,
Rather telling yourself,
I am enough.
Thank you for being me.
Allow that light and compassion and love to engulf your entire being.
Allow it to show itself in whatever form.
Now it is time to move forward.
Listen to my voice and begin to focus on your current and new goal.
What is it?
I want you to make it more specific.
Attach numbers of how much.
Attach a specific size of how big or small.
Attach a specific location of where exactly in the world you are.
Now picture yourself there at the finish line of your goal in all its glory.
How does it feel?
Hold that feeling and embrace it.
Allow it to flow from your toes.
Hold it there.
To your shins.
Hold it there.
To your thighs.
Hold it there.
Your groin.
Hold it there.
Your lower back.
Hold it there.
Your belly.
Your chest.
Your arms.
Your shoulders.
Your neck.
Your face.
All the way to the top of your head.
Bring that flow to the middle of your forehead between your eyes and hold it there.
Now thinking about that goal.
What skills do you have to learn to accomplish this goal?
What change do you need to make?
What is the most important first step towards that direction?
See yourself doing that first thing.
See yourself smiling,
Happy,
Confident,
Strong,
Moving forward on your goal.
As you hold that feeling,
Follow my voice.
The universe is already working in your favor.
It wants what you desire.
It gives as big or as small as you ask for.
It does not discriminate.
What you want,
It provides.
The universe wants you to do your part.
Meet the universe halfway.
From the blackness of the universe comes everything.
From the blackness,
Picture the universe swirling.
The cosmic force is moving in your favor,
Swirling into a big ball.
That ball is the universe combined with all your potential,
Your goals,
Your visions,
Your energy.
The universe wants to share it with you.
The ball begins to move closer.
As it moves closer,
It gets smaller.
As the ball grows smaller,
It moves towards you slowly.
It garners more energy the smaller it gets.
It gets even smaller with even more energy.
Smaller,
More energy.
The universe is gifting you your vision and its guidance into a perfect ball of energy.
Perfect just for you.
As the ball comes closer,
You move towards the ball.
The ball gets smaller and more energy.
And as you move towards it,
It moves towards you.
You get bigger.
The universe asks you to place out your hand,
Palm up,
And wait for the energy to settle into a solid matter and come to you for your use.
Wait for it.
Breathe.
Relax.
Smile.
For you have set the intention for your year.
Your vision.
I want you to bring yourself back to that place of bliss where you started this meditation.
This time,
You have a gift from the universe.
So small and so powerful.
It harnesses all the energy you need to fulfill your goals.
See yourself sitting quietly with a smile on your face.
Light radiating from your being.
Your light shining brighter than you could have ever imagined.
Feel the energy of the gift of the universe.
Feel it pulsate through your palm.
Feel it radiate throughout the rest of your body.
Thank yourself for being willing to go on that journey.
Now stay here for a while with these feelings.
Just be here.
No other place to be,
But here and now.
Begin to bring your awareness back to your breathing.
Wiggle your toes.
Stretch your feet.
Slowly breathe in through your nose.
Fill your belly,
Then your chest out through the mouth.
Long,
Slow exhale.
And do the nose.
How do the mouth.
And do the nose.
Out through the mouth.
Settle into your normal breathing.
And bring your awareness back to this room.
Ground yourself in the here and now.
Slowly blink your eyes and come up to a sitting position.
Thank you for your time and for sharing with me and everyone in this room today your special energy.
We are all greatly appreciative.
I wish you the best and nothing but love moving forward.
Breathe.
Relax.
Breathe.
Relax.
Remember,
You are loved.
