Hi friend,
I'm Meg Wolf and today I'm here to help you be a yes.
For this guided meditation,
We're going to explore what being a yes and saying yes feels like to you.
What sensations or emotions it might bring up in the body and what it can release,
Maybe some hidden or stored tension or stress.
So come and join me.
Find a comfortable position,
Somewhere that you can sustain and feel good in.
For you that might be seated,
Standing,
Or maybe you're on a walk somewhere.
If you can,
Try to open your palms up to the front of your body,
Whether that's resting your palms,
Your back of your hands on your thighs,
Palms face up.
Or if you're walking,
Turn your hands so that your shoulders begin to open up,
Opening up through your heart center here too.
Begin to notice the natural rhythms,
The ebb and flow of your breath as it enters and gently leaves the body.
Take a moment here to scan for any areas that feel tight or sore or maybe even a little tired.
As you identify those areas,
Send the breath to that spot.
Imagine it filling up like a balloon,
Creating space.
And with your exhale,
Imagine that tightness or stress leaving that spot,
Being sent back out into the universe.
Inhale and invite in that space again.
Expand.
And exhale,
Release.
Take a few more moments to breathe into those spots that you're finding as you scan from the top of your head through midline down to your toes.
Bring your internal attention back to your heart center.
I invite you here to close your eyes if you feel comfortable or begin to soften your gaze at a point that helps you focus.
As you breathe in,
Notice your belly and chest rise with the inhale.
And as you exhale,
Notice your lungs contract and your navel return back in toward your body.
Stay with this observation for a few more breaths,
Gently inviting the energy in,
Welcoming it,
And exhaling,
Finding that gentle release,
Coming back to self.
I'd like to invite a simple mantra here to help focus your attention and begin to steer us where we need to go.
On your next inhale,
Think,
I am a yes.
And let the exhale release any doubt.
Inhale,
Breathe it in again.
I am a yes.
And exhale,
Let go of fears.
Inhale,
Feel it filling up your heart center.
I am a yes.
And exhale any disbelief.
Continue repeating this mantra silently to yourself,
Breathing it in,
Drinking in that yes like a cool glass of water.
Let it fill you up and create the space you need in your body to hold it there.
And with your exhales,
Let go of self-doubt,
Of fear,
Stress,
And disbelief.
Exhales embrace it,
I am a yes.
Feel the opening.
And on your exhales,
Allow yourself to be.
Holding on to the space that yes creates while releasing anything that doesn't serve you there.
You might begin to ask yourself a few questions about what being a yes is.
Yes to possibility.
Yes to change.
Yes to something new.
Yes to love.
Yes to rest.
Continue with your mantra,
I am a yes.
Let your exhales be steady and easy here.
Your inhales powerful,
Embracing being a yes.
And exhaling doubt,
Disbelief,
And fear.
Yes to those possibilities.
Yes to changes.
Yes to love.
Yes to rest.
Yes to you.
Breathe it in,
Drink it down,
Let it fill up your body from the tips of your toes,
Up your legs,
Through your torso,
Bursting into your heart,
And up to the crown.
I am a yes.
As you exhale,
Let your shoulders draw back,
Open up through your heart,
Through your chest.
Scan your body,
Maybe noticing if you feel that release in areas you felt tight before.
Maybe a slight smile has appeared on your face.
Maybe you're giggling or laughing or just feel a sense of joy and love.
What does it feel like to be a yes here and now?
Breathe it in,
Create the space to hold this feeling,
These sensations.
Gentle exhale out,
Turn inward.
What does it feel like for you to be a yes?
What do you want to say yes to?
How can you embrace your yes?
Repeat with everything you have stirring within.
Continuing to scan from your toes,
Up your legs,
To your shoulders,
Into your face and head,
And back down again.
Flowing with the breath,
Flowing with the yes.
You can do this.
You are a yes.
Gently begin to return to your body and return to the surrounding room.
Coming out of being a yes slowly,
Maybe noticing where your body connects to the ground,
Feeling any temperature sensations on your skin,
Or maybe you begin to hear noises from the room that you're in or your surrounding area.
Bring both hands to your heart.
We'll seal this practice with one deep inhale through the nose and exhale through the mouth.
Inhale fill up belly,
Chest,
And throat.
And when you think you can't take another sip in,
Say yes.
Exhale,
Sigh it out.
Gently flicker the eyes open if they were closed and let your hands return to your sides.
Thank you so much for being here with me today,
Friend.
You are a yes.
I'm proud of you.
Go out into the world and embrace it.
Be a yes for you and be a yes for others.
Together we bow to our highest selves and we hope to have a wonderful week.
