Hi,
My name is Diane and I'm so excited to spend this time with you and guide you in this relaxation and meditation today.
Maybe this is your first time trying meditation.
How exciting!
The good news is when you meditate you're not trying to be perfect or get anything right.
Meditation is a way to help you calm your mind and body and feel happy inside.
It connects you to your happy heart and happy thoughts.
Are you ready to get started?
Find a comfortable place where you can sit and relax.
You might want to sit cross-legged on the floor or maybe you want to sit on a chair or maybe you're in bed lying down right now.
Whatever feels best for you.
Let your body relax and let go.
Let's start by taking three breaths together.
Begin by inhaling and notice your breath.
You don't have to force your breath to do anything.
Your body will breathe all by itself.
You just have to watch the breath as you inhale and as you exhale.
Notice how it feels in your body as you inhale and as you exhale.
And imagine the breath being like waves at the beach.
On the inhale the waves flow in and on the exhale the waves flow out.
On the inhale the waves flow in and on the exhale the waves flow out.
Continue to notice your breath.
You might have thoughts come into your mind and that's okay.
You don't have to push them away.
Simply choose to notice the breath as you inhale and as you exhale.
Your breath is your friend.
It's always there for you and it will help you to relax and connect to your happy heart whenever you notice it.
Relax your feet and your toes.
Relax your legs and as you breathe in think the word happy.
And as you breathe out think the word calm.
Relax your back and as you breathe in think the word happy.
And imagine happiness going into your entire back.
And as you exhale think the word calm.
Now notice the breath as it comes into your belly on the inhale and as it leaves your belly on the exhale.
As you breathe into your belly think the word happy.
And as you breathe out think the word calm.
As you breathe into your belly think the word happy.
And bring happiness into your belly.
And as you breathe out think the word calm.
It's nice and relaxing.
Think of the breath like waves at the beach.
On the inhale the waves flow in and on the exhale the waves flow out.
As you breathe into your belly think the word happy.
And as you breathe out think the word calm.
As you breathe into your belly think the word happy.
And as you breathe out think the word calm.
Relax your shoulders.
Relax your arms.
And as you breathe in think the word happy.
And as you breathe out think the word calm.
Spreading happiness down your arms and into every finger.
Relax your face.
And as you breathe in think the word happy.
And imagine your body filling up completely with happiness.
Your body absolutely loves this.
Now begin to notice the breath as it comes into your heart on the inhale.
And as it leaves your heart on the exhale.
As you breathe into the heart think the word happy.
And as you breathe out think the word calm.
As you breathe into your heart think the word happy.
And as you breathe out think the word calm.
As you breathe into your heart think the word happy.
And as you breathe out think the word calm.
It's like the waves at the beach.
On the inhale the waves flow in.
And on the exhale the waves flow out.
You're connecting to your happy heart right now.
And your happy heart is where you'll find peace and calm.
This is where you connect to happy thoughts and feel confident and good about yourself.
Now imagine yourself feeling really happy.
Maybe you're with your friends or your family or maybe you're by yourself.
You're having fun,
Laughing,
Playing or you're doing something that you really love to do.
And notice what that feels like when you're so happy.
What do you look like and how does your body feel when you're so happy inside?
Feel that in your heart.
What does it feel like when you're really happy and doing something that you love to do?
And then let that happiness move into every part of your body from your head to your toes as you imagine yourself being happy and having fun.
Happy and free.
Confident and strong.
And know that you can go back to that place whenever you want because that place is in your heart.
When you're ready you can slowly open your eyes.
And when you do open your eyes continue to notice the breath wherever it's moving in your body.
Maybe it's moving in your belly or maybe it's moving in and out of your heart.
Notice that your breath is your friend that is always there for you 24 hours a day.
And when you take time to notice your breath it will help you to relax and find calm and connect to your happy heart and happy thoughts.
So any time during the day you can have fun and notice the breath as you inhale and as you exhale.
And if you're ever feeling sad or afraid or nervous or can't sleep at night,
That's okay.
Try connecting to your breath.
It's always there for you.
On the inhale think the word happy and on the exhale think the word calm.
Do you want to know what's so amazing?
There are over six billion people on the planet.
That's a lot of people isn't it?
And out of those six billion people there is no one exactly like you.
You are unique and special and the world needs you.
And the more you connect to your happy heart inside and happy thoughts,
The more confident you will feel.
You will shine bright like the stars in the sky.
And remember everything you need to feel happy and good about yourself is inside of you.
Absolutely everything.
So thank you for meditating with me today.
You helped me connect to my happy heart too and I look forward to the next time.
