Hello and welcome to Change Your Life in a Day Meditations.
My name is Francesca Proudman and I'm a life and business coach here to help you live your best life.
I have helped thousands of people all over the world change their life for the better.
Today that person could well be you.
This meditation is all about meeting your magnificent self and remembering how easy achieving goals can be when we leave limiting thoughts behind us.
Do not do this meditation whilst driving or operating machinery and before we begin I invite you to grab pen and paper for any insights that may come to you during or after the meditation.
As we begin with the meditation today I invite you to take a few very easy breaths that I found incredibly good for settling the nervous system and bringing things back into some form of balance.
To do that very very easy I ask you first of all to take a very deep breath in through the nose filling not only the lungs but deep down into your diaphragm.
If you haven't done this kind of breathing before it can help to rest your hand on your stomach and as you breathe in deeply you should feel your hand raise slightly.
That's a sign that you are actually breathing into the diaphragm and that's great.
So we breathe in deep into the diaphragm then I ask you to hold for a couple of seconds and then we exhale through the mouth.
So we go in through the nose and out through the mouth and in between those breath points we just take a couple of seconds to stop and rest in that peaceful moment.
I find this a very beautiful way to begin a meditation.
Feel free to breathe in this way throughout the meditation for really optimal wonderful results.
So let's get started.
First of all let's begin by you sitting or lying comfortably in a place where you're not going to be disturbed for about the next 15 minutes or so.
Make yourself comfortable and when you're ready gently close your eyes and allow your hands just to rest by your sides or on your lap or even on your stomach and let's begin by taking one of these wonderful slow deep breaths in through the nose all the way into the diaphragm.
When you've taken the deepest breath just hold for one or two seconds before letting out your breath through the mouth and as you exhale letting go of any tension in the body.
Taking another deep breath in through the nose fill your lungs and diaphragm.
Hold for one or two counts and then exhale through the mouth letting go completely of the day feeling calmness wash over you.
With every breath your body is softening and your mind is calming.
Let's do one last deep breath together in to the lungs into the diaphragm and then hold and then breathe out through the mouth feeling all distractions just melt away and if thoughts keep coming into your mind that's no issue at all just let them drift in and drift on again like clouds passing through the sky on a summer's day.
I'm now going to guide you through a countdown from 10 to 1 and with each number you will feel yourself becoming more relaxed more present and more at one with yourself.
Let's go.
Number 10.
You are in a safe wonderful place and you're letting go of the world around you.
9.
Your body is becoming more and more relaxed with every breath that you take.
8.
You are feeling safe and supported both physically and emotionally all is well.
7.
On every in-breath you breathe in peace and love.
6.
On every out-breath you release any worries you may have and you just let them go.
5.
Deeper and deeper letting any thoughts just move on allowing any distractions to just fade into the background of your life.
4.
With each breath your mind is growing clearer and more peaceful.
3.
You are feeling more and more relaxed your body is lighter you may even feel as if you're floating.
2.
Your mind is becoming still and you're feeling very present to the moment.
1.
You are now deeply relaxed and at one with yourself.
I'd like you now to imagine yourself standing at the base of a towering magnificent mountain.
The mountain is vast,
Its peak rising high into the sky.
The air is crisp and clean and the view left and right stretches out around you endless powerful and full of potential.
You feel an immediate connection to this mountain and at the same time you feel overwhelmed at the thought of climbing to the top but you know that's where you want to be.
You want to see that view.
You want to challenge yourself.
You want to go where you've never perhaps been before and it's an exciting feeling.
You feel life energy through your veins.
You want to feel that aliveness.
At the same time thoughts are coming into your head.
How can I do that?
I'm not fit enough.
It'll be too hard.
All sorts of limiting thoughts are coming into your head and just as these thoughts are moving faster and faster through your mind a flight of steps appear on the mountain edge making it clear how you would need to ascend.
You see a signpost with your name on it pointing to the steps.
You take a deep breath and move in this direction and as you stand on the first step looking up to the top of the mountain you feel profoundly connected to it.
Connected to something truly magnificent.
The mountain is so strong,
So unshakable,
So awe-inspiring.
As you begin your ascent those doubts are still popping into your head.
I can't.
I shouldn't.
What if?
But with each small step you take the doubts seem to get a bit quieter and as they do you find the steps getting easier.
You think that's so strange.
Your logical mind expected the steps to get harder the higher you go but in fact the opposite is the case.
As the doubts get quieter the journey gets easier.
You keep moving up the steps.
As you now start relaxing into this rhythm you start looking left and right.
Words now start appearing on the ground,
In the sky,
In the trees.
Words like curiosity,
Big dreams,
Worthiness,
Compassion,
Love.
You start to laugh.
The higher you climb the greater your laughter,
Your joy.
It's all becoming so easy.
You did not see that coming.
You feel the magnificence of the mountain beneath your feet and around you.
Every breath you take now reminds you of your strength,
Your worthiness and your brilliance.
How could you have forgotten so much?
As you reach the top of the mountain and take a look back you are gripped by the immense beauty and a powerful sense of connectedness and a trail of doubts and fears that are now just melting into the mist,
A distant memory.
You realize now that with each of the steps you took you left behind all doubts and limiting beliefs that were weighing you down and holding you back.
You are finally aware of your worth,
Your capabilities,
Your magnificence and your truth.
The world is right in front of you at your feet.
Huge opportunities everywhere you look.
A moment comes over you as you realize how many of your limiting beliefs were in fact just misunderstandings and you start to laugh and laugh at the mysteries of life.
Eventually you decide to sit down for a moment and just take this all in.
You find a quiet sheltered sacred space with that magnificent view of life before you.
You are filled with joy and peace.
You feel one with yourself.
As you relax and take this all in you slowly become aware of a warm loving presence beside you.
You close your eyes to savor this incredible energy.
What is this?
So loving and strong and joy-filled you allow yourself to bask in this moment.
And perhaps as you're sitting in that position,
Aware of this energy,
Perhaps you have a question you wish to ask it.
Then go ahead.
Or perhaps you just wish to listen for words of wisdom or guidance or feelings that may arise whilst in this wonderful presence.
As you sit longer,
The energy grows bigger and stronger.
It's tingling,
It's warm,
It's embracing.
And soon it surrounds you completely and is all around you.
Your body tingles with life and you start to feel incredibly moved as you become aware that this presence is in fact you.
This is the part of you that knows exactly how worthy you truly are.
How valuable and magnificent you are.
How capable you are of greatness.
You were born for greatness.
Take a moment now to really sit with this part of you and enjoy that.
Remember it.
Bring it back.
When the time is right,
You decide to get up and start your descent.
And as you do so,
You notice a small box on the ground.
You pick it up and open it,
Curious what it could possibly be.
And as you look inside,
You see a gift meant only for you.
It could be a gemstone,
An amulet,
A coin.
Anything that feels meaningful to you.
Hold this gift at your heart and feel its energy flowing into you.
This gift represents your brilliance,
Your value and your endless potential.
As you hold it,
Feel your confidence expanding,
Your belief in your own magnificence growing stronger every minute.
Popping the gift into your pocket,
You now start your journey back.
You are a different person,
Free of all the baggage,
The doubt,
The limitations.
You are now filled with knowing.
You have set yourself free.
Knowing that you can return to this place,
This mountain,
At any time you need a reminder of who you truly are,
You excitedly descent the mountain,
Eager to get back to your life with your truth in your heart.
And as you reach the starting point at the foot of the mountain and take a look back up at the journey you've made,
The mountain you climbed,
The mountain where you met your truth and power,
Take a moment to say thank you for the journey.
Take a moment to feel deep gratitude for your life and all the experiences that have brought you here where you are today.
And when you are ready,
Take a deep breath in through the nose and slowly exhale,
Feeling the magnificence filling every cell of your being.
Bring your awareness gently back to the present moment,
To the room where this all began,
To the chair you're sitting in,
Moving your fingers and toes,
Feeling lighter and more confident.
When you are ready,
Open your eyes,
Carrying this magnificence with you into your daily life.
Welcome back.
