I will now guide you through the five steps of the attunement process.
To begin,
Feel the surface that you're sitting on.
Get connected and grounded.
Take five deep breaths in through the nose to the count of four.
Hold for two counts and exhale slowly through your mouth to the count of six if possible.
Another deep breath in through the nose.
Hold for two.
Exhale slowly through the mouth for six counts.
And again another deep breath in.
Hold and exhale slowly.
The first step of the attunement process is allow.
In this step we allow ourselves to get present.
Tuned in to this very moment.
With your next breath in,
Imagine that you can breathe in light through the tip of your nose or the top of your head.
Allow this light to fill your head,
Bringing a wave of relaxation.
See and feel this relaxing light,
Easing the tension in the muscles on your scalp and on your face.
You breathe in light that relaxes your jaw,
Relaxes your tongue and see this peaceful light energy go down your throat,
Down your neck,
Bringing relaxation.
As you breathe in this light,
Be aware of any pain or tension or darkness.
If you find any,
Just breathe extra light into that spot and allow your awareness to settle there.
Continue to breathe this light down your chest,
Filling your lungs and your heart to circulate oxygenated blood throughout your body.
See this relaxing light flow down your upper back,
Down your arms to your elbows,
Down your forearms to your wrists,
To the palm of your hand,
The back of your hand,
Your thumbs,
Index finger,
Middle finger,
Ring finger and little finger.
Just imagine that this light continues to bring waves of relaxation down your abdomen,
Down your lower back,
To the seat of your pants and your hips,
Down your thighs to your knees,
Down your shins and calves to your ankles,
To the heels of your feet,
The soles of your feet,
The backs of your feet and out all five toes.
Allow your mind to scan the body again and see if this light has gotten caught up on any pain or tension or darkness.
And without judging your body or these pains,
See if you can allow your breath and the light to settle there and just ask if your body has a message for you.
The body is a mirror of the subconscious mind.
Sometimes we have problems that we are not willing to face until they erupt in the body.
But sometimes pain or discomfort in the body is too hard for us to look at and so we find ways to numb out,
To distract or to medicate.
But with this process in step one we allow ourselves to see what is actually present without judgment,
With an open awareness,
Without trying to stuff it away or run away.
In step one we also allow ourselves to become aware of mental chatter and thoughts.
Again rather than judging yourself for having thoughts or thinking that you're a bad meditator because your mind wanders,
Allow those thoughts to pass before your consciousness like clouds in the sky.
Just become the witness.
Sometimes we realize our thoughts or our physical sensations bring us discomfort,
Shame,
Guilt.
And so we move with grace to the second step of the attunement process which is attune.
Here we will tune into love and compassion.
Like a human antenna you can tune into the frequency of love and loving kindness which is always around you.
It helps to imagine a compassion figure.
This could be a real person,
A historical figure,
An angel,
A fairy,
A saint.
Could be the Buddha,
The Christ.
It could be a family member who has passed on or even a pet.
Just imagine that this compassionate being is bearing witness to the feelings and the thoughts that you've identified.
And with a great heart of compassion imagine that this compassionate figure is sending light and love from their heart to you.
And imagine that this compassion figure is saying to you,
It is my sincere wish that you know true happiness.
And see if you can receive those words and that vibration into your body and mind.
Imagine your compassion figure now says,
May you be free from suffering.
May you be truly well in body,
Mind and heart.
May you live peacefully and with ease.
No matter what has come up,
No matter how you're feeling about your body or your thoughts or your life,
There is always love and compassion being directed toward you.
It's up to us to tune in and receive this loving-kindness.
You might even imagine that your higher self is also directing this loving-kindness toward you.
We move to step three of the attunement process,
Which is align.
In this step we align our mind with a higher state of consciousness.
This gives us a chance to let go of the ego's control.
Here we say,
Let my mind be guided by peace.
Let my mind be filled with love.
By having this open mind we will often find that our stress level decreases and the opportunity for miracles and heightened intuition is available.
In step four of the attunement process we ask for inspiration and we commit to only act on inspiration.
Have you found yourself being busy occupying your time just so that you don't have to sit still?
Sometimes that busyness leads to more problems.
So instead we make a commitment to inspired action,
Meaning we will only act if it's truly coming from an inspired place rather than our reactive programmed mind.
If you don't know what step to take,
It may be best to not take any step and instead ask.
Because we have tuned into compassion and we have opened our mind to higher states of consciousness,
It is at this point that we can invite in a wisdom figure,
Your own personal Yoda or Oracle,
Any archetype that you associate with wisdom.
You could even invite this being to consult with you or give you advice.
You may receive this inspired action here in meditation or in other signs throughout your day.
The final step of the attunement process is appreciation.
Here we focus on anything that we are grateful for.
You might first give thanks to your compassion figure,
To your own body,
To your wisdom figure and to yourself for taking this time to care and nurture for yourself.
Bring to mind anything good or right in your life.
From the smallest to the greatest thing,
When we focus with appreciation on what we have,
What is currently present in our life,
We can elevate our emotion.
Expressing gratitude for all that you have,
For all that you have endured and for your willingness to evolve and transcend.
We leave this meditation with a bubble of protection and resilience.
So you might want to thank all of the parts of you that have come forward and any helpers and imagine that they dissolve into light and you breathe them into your heart.
This light is like a rainbow,
Fills your body,
Sealing in peace,
Compassion and vitality.
You may wish to bathe in this positive emotion for a few moments,
So I'll leave the music and allow you to do just that.
This ends the attunement process guided meditation.
Thank you for meditating with me.
