Hello and welcome.
We'll begin this meditation by getting super comfy.
Find a position either sitting in a chair or cross-legged on the floor.
Take a few moments to get as comfortable as you can.
Releasing any tight clothing and taking your hair out if it's tied tightly.
Placing your hands facing upright on your knees,
An open gesture to invite things in.
Take a few moments to settle into this comfortable seat,
Making sure your spine is straight,
Your shoulders melt down your back,
Release the hold of your belly and relax your fingers and toes.
Now that you are relaxed,
Let's take a few deep cleansing breaths to begin.
Taking a breath in through your nose and out through your mouth and exhale.
And exhale.
Now allowing your breath to continue without trying to control it,
Find a natural rhythm in and out through your nose.
We are now going to release any fear or self-doubt you may be holding on to.
Imagining your fears and self-doubt as smoke and when you exhale,
Exhale them out through your nose.
Visualizing as you gather these fears on the inhale and release them out on the exhale.
Gathering all your fears from every corner of your body on the inhale and using the exhale to release every last bit of smoke.
If your mind wanders,
Come back to your breath in this visualization.
As the thick smoke leaves your nostrils,
It's gone forever.
Feel as these fears leave your body with every exhalation.
You begin to witness that the smoke becomes clearer with every breath out.
And soon,
There's no smoke left as all your fears and self-doubt have been released.
You now begin to breathe cleansing breaths in and clean and cleansing breaths out.
Notice how you feel.
As you no longer have these fears or self-doubts in your body,
How do you feel?
Now,
Draw all your attention to your heart.
As you inhale,
Fill your belly,
Chest,
Broaden your collarbones,
Then slowly release the air out.
Again,
Breathe in,
Broaden your chest,
Expand your heart.
Again,
Breathe in,
Broaden your chest,
Expand your heart.
And as you exhale,
Slowly release.
Can you notice how that small movement of broadening your collarbones made you feel powerful and confident?
Let's try that again.
Breathing in,
Fill your belly,
Expand your chest,
Broaden your heart.
And slowly release the air out.
Can you open your heart further,
Breathing fresh air into your proud chest?
Your shoulder blades mount down your back as you broaden your collarbones.
Breathing in and out.
Breathing in and out.
Notice this light expansive feeling.
Remember that you are here for a reason.
No one is more special than you.
You are worthy and capable of achieving anything you desire.
Use your breath to expel the fear.
Use your posture to communicate to your body that you are confident and powerful.
And use this expansive feeling to guide you.
Now bowing your head so that it's lower than your heart.
Taking a few moments to commit to leading from your heart and not your head.
Slowly sitting up,
Taking a breath in and out.
Starting to wriggle your fingers and toes.
And when you're ready,
Slowly open your eyes.
