Welcome to your rainbow bubble meditation.
This is a great meditation to do when you need a break from a busy day or just before bed.
Either way,
Let's get extra comfortable.
Maybe you're lying down and you take little extra wiggles until you feel just right.
If you're sitting down,
Sit up nice and tall,
Lifting your heart,
Lifting your head.
And then see if you can relax your body a little bit extra.
See if you can allow your body to feel soft and heavy.
And now,
Notice how your breath feels.
Does your belly move when you breathe in and when you breathe out?
Is your breath fast or is it slow?
Now notice your mind.
Are your thoughts coming fast or are they coming slow?
Did you know that when you slow your breath down,
You can slow your thoughts down as well?
Let's try it.
Take a slow full breath in and let your belly get really big like a bubble.
And take a full breath out,
Letting your belly get smaller.
And let's do that a couple more times.
A full slow breath in and a full slow breath out.
One more time.
Full slow breath in and a full slow breath out.
And now maybe you notice your body is even softer and even heavier.
And now we're ready to imagine our rainbow bubbles that will take us through a journey,
Different parts of ourselves.
Let's start with the color red.
Take a big breath in as you watch this red bubble grow.
And a big breath out as this red bubble shrinks a bit.
And as you breathe into this red bubble,
Think to yourself,
I am healthy.
I am safe.
Breathing in,
The red bubble grows.
I am healthy.
Breathing out,
I am safe.
One more time.
Slow full breath in.
I am healthy.
Slow full breath out.
I am safe.
Thank you,
Red bubble.
We'll let the red bubble go and hang out.
And we're going to focus on an orange bubble now.
Let's take a deep breath into this orange bubble and watch it grow.
And a slow full breath out as we watch it shrink a bit.
As we breathe into this orange bubble,
Think,
I am happy.
And as we breathe out,
I am creative.
Again,
Fill up your orange bubble by breathing in,
I am happy.
And breathe all that air out.
I am creative.
One more time with our orange bubble.
Breathing in,
I am happy.
Breathing out,
I am creative.
Thank you,
Orange bubble.
Now let's focus on a yellow bubble.
Bright yellow like the sun.
Let's take a breath in and watch this yellow bubble grow bigger.
And take a full breath out as it grows a little bit smaller.
And let's think,
I am proud as we breathe in.
And I am strong as we breathe out.
Watching this yellow bubble in our imagination grow,
I am proud.
And shrink,
I am strong.
One more time with our yellow bubble.
Breathing in,
I am proud.
Breathing out,
I am strong.
Thank you,
Yellow bubble.
Now let's come to green.
Beautiful green bubble.
Growing as you take another slow full breath in.
And shrinking a bit as you take a full slow breath out.
Let's continue breathing deeply thinking,
I am loving as you breathe in.
I am loved as you breathe out.
Breathing in,
I am loving.
Breathing out,
I am loved.
One more time with our green bubble.
Breathing in,
I am loving.
Breathing out,
I am loved.
Thank you,
Green bubble.
Now let's see what our blue bubble has for us.
Can you imagine a bright blue bubble as blue as a clear sunny sky?
Let's breathe fully into this blue bubble.
And breathe fully out.
Here we can think,
I am honest taking a full breath in.
And I am listening as we take a full breath out.
Did you know it's important to listen to yourself as well as others?
To listen to your thoughts and feelings and your body so you know how to take care of yourself?
Let's breathe into our blue bubble again.
Breathing in,
I am honest.
Breathing out,
I am listening.
One more time with our blue bubble.
Breathing in,
I am honest.
Breathing out,
I am listening.
Thank you,
Blue bubble.
Let's move on to indigo.
This beautiful indigo bubble growing as we breathe in and shrinking as we breathe out.
And as we breathe in,
We can think,
I am mindful.
And as we breathe out,
I am brilliant.
Let's do that again.
Breathing in,
I am mindful.
And breathing out,
I am brilliant.
One more time with our indigo bubble.
Full slow breath in,
I am mindful.
Slow full breath out,
I am brilliant.
Thank you indigo bubble.
Let's move on to our purple bubble.
Watching this purple bubble grow as we breathe in and shrink as we breathe out.
And as we breathe in,
We think,
I am open.
And as we breathe out,
I am connected.
Did you know that if you allow yourself to be open,
You can feel connected to every person,
Every tree,
Every drop of water on this planet and beyond.
You are connected to so much more than what you can see.
Let's breathe into our purple bubble again.
Slow full breath in,
I am open.
Slow full breath out,
I am connected.
One more time with our purple bubble.
Breathing in,
I am open.
Breathing out,
I am connected.
Thank you purple bubble.
Thank you rainbow.
We've now seen bubbles of red,
Orange,
Yellow,
Green,
Blue,
Indigo,
And purple.
And around all of these bubbles,
Around our entire body,
Is a sparkly gold bubble.
It's bright as it shimmers and as it grows with our breath in.
And shrinks a little bit as we breathe out.
Holding us in a warm,
Snug space.
As snug as a bug in a rug.
Let's watch this beautiful,
Shimmery gold bubble grow as we take a slow full breath in.
And watch it come back snug as we take a full,
Slow breath out.
This golden bubble is with you all the time.
Just like the whole rainbow of bubbles that we've seen and that we've learned so much from.
Let's think back through everything that we've said to ourselves.
It's so powerful to take this time and to feel all these beautiful parts of ourselves.
So you can think these for yourself along with me.
I am healthy.
I am safe.
I am happy.
I am creative.
I am proud.
I am strong.
I am loving.
I am loved.
I am honest.
I am listening.
I am mindful.
I am brilliant.
I am open.
I am connected.
It's okay if one of these doesn't feel completely true each time.
That's why we practice.
That's why we continue to be kind to ourselves and patient with ourselves.
We get to be all of these things and a messy human.
And that's how we learn.
So it's important to come back and take this time to take care of yourself.
Thank you for taking this time.
When you take care of yourself,
You take care of the world.
When you become more calm and loving and kind,
The world becomes more calm,
Loving and kind.
So thank you,
Friend.
Namaste.
