Hello there,
My name is Erin and today we are going to practice a joyful mind and body meditation.
In our everyday lives,
We experience all sorts of feelings.
We have highs,
Lows,
Ups and downs and it can all be very confusing.
Because we are all unique individuals,
We have different worries.
Some days those worries are little,
Sometimes they are medium size and other days they feel quite heavy.
Our mind and body process these feelings and worries in different ways.
We can feel fuzzy or parts of the body can feel tingly.
Sometimes we just feel confused and other times we just feel different.
I realize meditation sounds like a big word but really it's just a way to relax.
It's a way to relax the mind so that we can let go of worries.
In this meditation,
We will use our breath.
We will be in the present moment.
We will use our imagination.
Meditation is very much like story time.
And we do go on a journey in a sense.
All you have to do is listen to my voice.
Before we begin,
Let's think about our set up.
You can sit down for this meditation or you can lie down.
I prefer to lie down but you can do whichever sounds most comfortable.
I also suggest having a blanket and maybe an eye mask.
Whichever sounds most cozy for you.
I'll give you some time to settle in to your new cozy position.
And now that you're settled,
Let's try to be as still as possible.
Now let's close our eyes and begin our meditation.
Ball both hands into a fist and squeeze them as tight as you can.
Squeeze the hands squeezing tight,
Tight.
And now release the hands.
Let the hands relax.
Now squeeze all of your toes.
Squeeze your toes.
Scrunch them.
Squeeze.
Hold them there tight,
Tight.
And now relax the toes.
Relax all of the toes.
Now scrunch your face.
Scrunch all the muscles in the face like you've just eaten something very sour.
You can even stick your tongue out.
Scrunch the face.
Hold those muscles.
Tighten.
And now relax the face.
Let all the muscles in your face relax.
And now just breathe.
Just follow the natural flow of your breath.
Follow the rhythm of your breath.
And as you do,
Gently repeat to yourself.
Silently repeat.
Breathing in,
I feel peace.
Breathing out,
I feel ease.
Just follow your breath.
Breathing in,
I feel peace.
Breathing out,
I feel ease.
Now it's time for a positive affirmation.
A positive affirmation is a joyful message and something positive that we believe to be true about ourselves.
It can be something like,
I am helpful.
Or I am a good friend.
Or I spread joy.
These are all examples of positive affirmations.
Now I'd like to ask you to take some time to think about your own positive affirmation.
Your own joyful message that's true about yourself.
Now once you have your thought,
Your affirmation,
Silently repeat it to yourself three times.
We will now share a positive affirmation with our body.
I will name different parts of the body and you will silently repeat that body part to yourself and also imagine that body part lighting up like a star.
Imagine creating a constellation as we travel up and down the body.
We are going to scan the body and remember as I name the body part,
You will silently repeat and imagine that body part lighting up like a star.
We will begin now with the toes.
All of the toes.
Silently repeat all of my toes and imagine all of the toes lighting up like stars.
Next are the ankles.
Both ankles.
Silently repeat my ankles and imagine the ankles lighting up.
Carry on like this as we move to the knees,
The thighs,
Your hips,
Belly button,
Chest,
The arms,
Your hands,
All of the fingers,
Moving back up to the arms,
Now your shoulders,
The neck,
Your chin,
The mouth,
The nose,
Your cheeks,
Your eyes,
The forehead,
The top of your head,
Going to the back of your head,
Down the neck,
To your shoulders,
Down the spine,
To the bum or your bottom side,
The back of your thighs,
The back of your knees,
The back of the calves,
The heels,
The soles of both feet,
Back to the tip of your toes,
All of your toes.
Imagine the whole body is lit up and illuminating a new constellation of you.
As you imagine the constellation in your new,
Shiny energy,
Notice the breath.
Notice the pattern of your breath.
And remember,
Breathing in,
I am peace.
Breathing out,
I am ease.
Breathing in,
I am peace.
Breathing out,
I am ease.
Now that the body is light and at ease,
Maybe think of a worry.
Maybe think of a worry that you have that you are ready to let go of.
It can be a small worry,
A medium-sized worry,
A heavy worry,
Something that you're ready to let go.
Imagine writing that worry on a piece of paper.
And now roll that piece of paper and gently place it into a white lantern.
And now holding the lantern,
Raise it up in the air and let it go and fly into the sky.
Imagine that lantern and worry floating up into the sky,
Watching it fly and float,
Seeing it become smaller and smaller,
Feeling it become lighter and lighter.
Watching it disappear.
And now go back to your breath.
Follow your breath.
And remember,
Breathing in,
I am peace.
Breathing out,
I am ease.
Breathing out,
I am peace.
Your mind and body have now reset and you have let go of your worry.
And any time you feel confused or different or fuzzy,
You can always go back to your breath.
You can always practice breathing.
And remember,
Breathing in,
I am peace.
Breathing out,
I am ease.
You can do this anytime,
Any day,
At any moment.
Now gently wrap your arms around yourself.
Give yourself a little squeeze,
A little hug,
And thank yourself for taking the time to meditate.
I thank you for meditating with me and I look forward to the next time.
Namaste.
That means the light in me sees the light in you.
