Welcome and thank you for joining me and for trusting me on this meditation which includes a section to focus on breath work for relaxation and grounding and then a section of affirmations to nourish our body and soul for both physical and emotional well-being.
Let's begin by finding a comfortable position,
Maybe seated with your spine gently or naturally upright,
Or maybe lying down with your arms resting open at your sides,
Whatever position is most comfortable and which will allow you to be as still as you can be during this meditation.
When you're comfortable,
Let your eyes close softly.
There's nowhere you need to be right now,
Except exactly where you are.
Nothing you need to do.
No pressure,
No judgment,
No expectations.
This time is entirely yours.
So take a natural breath in through your nose,
And let it go with a quiet sigh out of your mouth.
Do that once more.
And release.
Now continue that pattern comfortably and let your body feel heavier with each time you exhale,
Sinking just a little deeper into the surface that supports you.
As you continue that breathing,
Take a moment to simply be present.
Notice the sounds around you and just let them be there.
Notice the temperature in the room.
Is it too hot or too cold or just right?
Notice any aromas that might be touching your nostrils.
You don't need to push anything away,
Simply allow this moment to be exactly as it is.
Now we're going to use a simple,
Powerful breathing technique called box breathing.
Four equal sides,
Like drawing a square in the air.
It's used by athletes and surgeons and anyone who needs to arrive fully in the present moment.
As you breathe this way,
Your nervous system will begin to calm,
Your mind will clear of its clutter,
And your focus will sharpen naturally.
Continue to breathe naturally as I explain the box breathing pattern before we do it together.
So we're going to inhale for a count of four,
With a slow,
Steady breath in through the nose.
And then we'll hold that breath for a count of four.
With our lungs gently expanded and our jaw soft and relaxed.
Next,
We'll exhale for a count of four,
Slowly releasing the breath through the mouth or the nose if that's more comfortable for you.
And then finally,
Once our lungs are empty and still,
We'll rest for a count of four before the next inhalation.
Okay,
So just like a box with four even sides,
We'll go in for four,
Hold for four,
Out for four,
And then rest for four.
Let's begin and I'll count you through each phase.
Simply follow my voice and we'll do a total of 5 cycles with a few seconds of silence and natural breathing in between.
And by the way,
If you feel uncomfortable at any time,
In any way,
Stop the box breathing and simply breathe naturally until we finish the five cycles.
Let's begin.
Breathe in,
2,
3,
4.
Hold,
2,
3,
4.
Breathe out,
2,
3,
4.
And hold as our lungs are empty,
2,
3,
4.
Breathe naturally.
Let's go for the second cycle.
Breathe in 2,
3,
4.
Hold 2,
3,
4.
Breathe out 2,
3,
4.
And hold 2,
3,
4.
And breathe naturally.
Time for the third of five.
Breathe in 2 3 4,
Hold 2 3 4,
Breathe out 2 3 4,
And hold 2 3 4.
Breathe naturally.
Let's begin the fourth cycle.
Breathe in,
2,
3,
4.
Hold,
2,
3,
4.
Breathe out,
2,
3,
4.
Hold,
2,
3,
4.
Breathe naturally.
Okay,
Let's go for the fifth and final cycle of box breathing.
Breathe in 2 3 4,
Hold 2 3 4,
Breathe out 2 3 4,
And hold at the bottom 2 3 4.
Release the pattern and breathe naturally.
Let your breath return to its own gentle rhythm.
Sit for a moment and just notice how you feel.
Perhaps a bit more alert,
Or maybe a sense of clarity beginning to settle in.
So simply pause in the moment.
Ok,
So your mind is awake and receptive.
Your body is calm and open.
This is the perfect state for the work we'll do next.
Planting the seeds of true health and well-being into your deepest self.
As the miraculous human beings that we are,
We respond to direction that we give ourselves.
Our body and soul are always listening for that guidance,
Which is why manifesting positive states of mind is so important.
In a moment,
I'm going to offer you a series of affirmations,
Short,
True statements,
About who you are and who you are becoming.
The first group will help manifest physical vitality.
The second group will help manifest emotional wholeness.
As you hear each one,
Repeat it silently in your mind or softly aloud.
But here's the challenge.
Don't just repeat it,
Try to feel it.
Feel it rather than just think it.
Feel it rather than just say it.
Don't let them be empty words,
Let them move through you like a warm current.
And if any statement brings up resistance,
Like a voice inside that says,
But is this really true?
That's okay.
Don't fight it.
Just breathe gently and allow the possibility.
Remember,
These words are seeds,
Not demands.
Every time you return to them,
You nourish them,
And they take deeper roots.
We'll begin with the affirmations for physical vitality,
With brief direction from me before each phrase,
And pauses after each of them for you to repeat and feel.
As you repeat this first one,
Breathe in as you say it.
Let it settle as you exhale.
Here it is.
My body is strong,
Resilient,
And constantly healing.
As you say this second one,
Imagine a gentle warmth spreading from your heart center outward in every direction.
Here it is.
Every cell in my body is filled with energy and vitality.
For the third affirmation,
Feel gratitude for everything your body does for you each and every day.
And here it is,
I nourish my body with care,
And my body responds with strength.
For this next one,
Soften any tension you might notice.
Relax your shoulders,
Your jaw,
Loosen your hands,
And repeat this.
I am at home in this body.
I trust it and it trusts me.
There's two more in this section,
And before this affirmation,
Take one slow breath in and out before continuing.
Here is the phrase to repeat.
My body knows how to find balance.
I give it rest and it gives me life.
And for this last one in the section,
Try to believe it,
Feel it,
And trust it.
And repeat the following.
I am becoming healthier with every breath I take.
Ok,
Great job.
Let's take a few moments to simply sit in the stillness now and breathe naturally as you reflect on the affirmations and allow them to begin to manifest.
And when I return we'll move to the section for emotional wellness.
Ok,
For this next one,
If you're comfortable,
Place one hand over your heart and one on your abdomen to let your body know that it is safe.
And repeat this affirmation.
I am allowed to feel everything,
And I am safe within it all.
And then inhale as you repeat this next one to internalize the affirmation.
And here it is.
Peace is not something I find,
It is something I already am.
For this next one,
As you say it,
As you exhale,
Let anything go out with that breath that does not serve you well.
And here's the affirmation.
I release what no longer serves me with gentleness and ease.
And you might want to say this next one twice if you wish.
You deserve to believe it.
And here it is.
I am worthy of love,
Joy,
And deep inner peace,
Exactly as I am.
Once more,
I am worthy of love,
Joy,
And deep inner peace,
Exactly as I am.
Repeat this next one and notice any warmth or softening in your chest.
It is.
My emotional well-being grows stronger every single day.
And remember as you say this next one that these are not demands,
They are merely gentle intentions.
Repeat this phrase,
I choose thoughts that nourish me and let go of those that do not.
And finally repeat these words and then we'll rest in silence to really consider and believe them before we close our time together.
Now,
Notice that perhaps emotions will stir which is natural and okay.
So repeat this last one with intention.
I am held,
I am whole,
I am enough.
OK,
Slowly begin to deepen your breath once more.
Feel the weight of your body,
Your hands,
Your feet,
The surface beneath you.
Gently wiggle your fingers and then your toes.
And let awareness return to the room around you.
When you're ready,
Take one final deep breath in,
Filling all the way to the top,
And release it slowly,
Like letting go of a long held sigh.
And now let's repeat a closing mantra together three times.
Here it is,
I am strong,
I am at peace,
I am becoming.
Again,
I am strong,
I am at peace,
I am becoming.
And one last time,
I am strong,
I am at peace,
And I am becoming.
Great job everyone,
You are becoming precisely who you need to be to thrive,
To get the most and to give the most during the brief time we have in this life.
Now when you're ready,
Gently flutter your eyes open.
And carry the stillness of this practice and the strength of the affirmations with you into your body,
Into your choices,
Into your everyday.
Remember,
The seeds that you've planted here are real.
Return as often as you wish to nourish them whenever you feel drawn.
Thank you for joining.
