Welcome to this guided meditation designed for any moment when you feel like you need more peace and calmness into your day.
So we're gonna start by finding a comfortable seated position.
It can be with your legs crossed,
Sitting on a mat or maybe on a pillow.
You're sitting nice and tall,
Your spine is straight,
Your shoulders come down relaxed towards the ground and gently close your eyes.
Take a moment to just observe your body as you're sitting right now.
During the practice try to stay still but don't force your body into it.
We're gonna start by bringing attention to the natural rhythm of your breath.
Taking a few deep breaths from the nose,
Feeling the abdomen expand and exhaling from the mouth.
Let's repeat.
Inhaling from the nose and exhaling from the mouth.
Once more.
Inhale and exhale.
And let's continue.
Inhaling and exhaling.
With every breath you take in,
Feel some relaxation,
Deep relaxation coming into your body,
Filling every cell of your being.
And with every exhale,
Just feel more and more relaxed.
Any tension being released from your body and your mind.
Let's continue for a few more breaths.
Inhale,
Inhale and exhale.
Inhale.
Now we're gonna shift the focus into your body.
So let's start with the toes and slowly going up all the way through the legs.
And as we do,
This body scan,
We bring the awareness to every body part,
Observing it,
Not judging it,
But noticing any tension or discomfort.
And as we inhale,
We continue to bring energy into this body part.
And with every exhale,
Releasing and melting away anything that we want to release.
So starting from the feet,
The toes,
Going up through the ankles,
The calves,
The thighs,
Up to the hips,
Three abdomen and spine,
The chest,
The shoulders,
Down to the arms until the fingertips,
And then up again to your neck and your face.
Visualize your face being totally relaxed without any expression or any wrinkle,
Just soft.
And your eyes closed,
With your eyelids heavy,
Keeping your eyes closed.
Now shift your attention to the natural rhythm of your breath.
Notice any sensation that comes with each inhale and exhale and be fully present.
Whenever the mind starts to wander,
That's totally fine,
It's normal,
But gently bring it back to the breath.
Breathing in relaxation,
Tranquility,
And calm,
Feeling your body.
And with every breath out,
Let go of any stress.
Let's continue for a few more breaths.
Inhaling relaxation and peace,
And exhaling any tension.
Now we're gonna go through a visualization.
So picture yourself in a peaceful and joyful place.
It can be a forest,
A beach,
A mountain,
Any place where you feel calm and safe.
It can be a real place,
Or maybe a place of your imagination.
Whatever you choose,
Notice the colors,
The sounds,
And the sensations around you.
Let yourself be fully immersed in this peaceful environment.
Maybe there are some birds,
A body of water,
All the nature around you,
The wind,
The sun.
Just notice anything that you can feel.
And now that you have this environment clear in your mind,
First find five things that you can see.
Go through them,
One by one.
And then let's continue with things you can touch.
Identify four things in this beautiful and peaceful environment that you can touch with your hands or feet.
Now let's move to the other senses and identify three things you can hear in this environment.
Now moving into the smell,
What are two things that you can smell in the air?
And last,
With a taste.
Is there something that you can taste in this place?
Maybe some fruits,
Maybe the water,
Anything that you can imagine you can try with your taste.
Now imagine a warm and soothing light surrounding you.
Feel this light expanding and filling you,
Warming your heart from the inside.
Feel this light starting from your heart center and expanding throughout all of your body.
With every inhale,
Continue to feel this relaxing sensation and with every exhale,
The light expands from your heart center throughout all of your body,
All the way until your toes and fingers.
Now we're going to move into some affirmation.
So bring to mind a positive affirmation or mantra,
Or maybe just set an intention for today.
It can be a simple phrase such as,
I am calm and centered,
I am in peace,
I am exactly where I'm supposed to be.
Or maybe,
I am okay,
I am safe,
Loved,
And worthy.
Whatever you choose,
Repeat this mantra in your head with every breath you take and let it resonate and sink in within you.
And feel the power and energy of these words.
Now,
After you repeated your affirmation,
Release the focus on the breath,
On the visualization,
On the affirmation,
And allow yourself to rest in stillness and silence.
If any thoughts arise,
Try to visualize them as clouds into the blue sky,
Passing by and observing them without any judgment,
Not trying to grab them,
Just let them go with the wind.
They maybe are light,
White,
Or fluffy,
Or maybe they're dark,
Heavy,
Full with rain.
However you see them,
Let them go and let the sky come back with the sunshine.
As we come to an end,
Gently bring your awareness back to this room and the surroundings.
Start to move your toes,
Fingers,
Hands,
Maybe stretch your arms,
Stretch your neck,
And slowly become present and open your eyes.
Feel any sensation in your body or in your mind.
And if you feel you found a new peacefulness,
Bring the sensation of carrying it with you during the rest of your day.
Namaste.
