Welcome to this seated mindfulness meditation.
This practice is to guide you into a deeper state of relaxation in your mind and in your body,
Allowing your mind to slow down and create a sense of calm by reducing that inner chatter of your mind.
Begin to focus on your breath,
Allowing your body to naturally feel the flow of air coming in and air leaving.
Allow yourself to gently move away from whatever has found you into this state of peace,
Of deserving,
Of consciousness.
Take in a full,
Deep breath,
Breathing in through your nose,
Allowing the air to gently pass through your throat,
Grazing your chest and finding its way to the bottom of your lungs,
Expanding your belly,
Bringing more life to every piece of you.
Slowly allow that air to go back and out.
And as you continue to breathe in this manner,
In this expansive life-giving way,
Begin to settle,
Allowing your body to release tension,
Letting yourself feel whatever you feel.
If you're sitting on the ground,
Feel it under you.
Feel your bones and muscles melt into the floor.
If you're sitting in a chair,
Feel the fabric,
The coolness,
The texture under your legs.
Wherever you are,
Bring your fullest attention to whatever you feel,
Both outside of you and within you.
With your next breath,
Let your mind be open and your soul and heart be kind.
With the natural flow of your breath and rhythm,
Bring your focus now to your breath,
Simply observing but not trying to control or alter it in any way.
As you observe this breath,
You may notice that it changes on its own.
It may vary in speed,
In rhythm,
In depth.
You may find yourself holding your breath.
Just let it go.
Think of that hold as tension.
There's no tension needed here now.
Instead,
Only observation,
Only allowing,
Only feeling,
Only sensation.
As you settle into the waves of oxygen coming in and out,
Begin to notice what sounds,
Feelings,
And thoughts are present.
Even picture them within a shape,
Giving them a label or a color,
And allow them to dance before you,
Coming in and out of your focus like a rise and fall,
The waves of an ocean.
Be aware of the waves,
But simply push them to the side.
You can pick it up later,
But for now,
Come into more and more stillness.
Come to a place that you feel nothing but joy and peace.
Continue to breathe and allow your mind,
Allow the thinking to hold.
Allow yourself to feel whatever's coming up,
To notice its own waves,
Its own cadence,
Its rhythm,
Good or bad.
Allow it to rise like it's on an elevator up with your breath.
Whatever it is that's holding on to you,
Let it reach the peak,
Almost dangling over your head.
As it gets to the point of its most intense,
Simply allow it to vanish,
Allowing your breath to move through you,
Gently sweeping any emotions up and out,
Up and out,
Bigger and bigger until they're outside of you,
And allow them to go.
With another full,
Deep breath,
Feel yourself becoming more and more still.
From now on,
Anytime you find your attention drifting,
Drifting away from your breath,
Away from the stillness,
Bring your attention back to your breath.
If you're focusing on good feelings or your mood,
Acknowledge it and then release it.
This is about presence.
It's about intentionality,
About the moment.
It's about the glimmers,
The joy,
The gratitude.
Allow those pieces to fill your mind,
Dripping from the thoughts,
Picking up the emotions and allowing this experience to flow throughout you,
Riding that wave of breath.
Feel the calm and relaxation hitting you now as you release,
As you welcome nothing else but this moment.
You're safe.
You are calm.
You are peaceful.
You are sitting in the moment.
You are mindfully here.
Continue to allow your breath to rise and fall,
Feeling the coolness in your nose,
The tingling in your throat,
The expansion of your chest,
The feeling of your shoulders relaxing deeper down your spine,
Feeling every deep sensation moving through you and allowing anything to pass.
Feel this experience.
Feel the experience of you.
Whatever it is,
Is what you need right now.
Whatever is coming up is what your soul is saying you need.
Every time you need an answer,
Get still,
Be quiet.
Your intention and intuition will always speak to you.
It must speak through grounded mindfulness.
Once you start training your brain to see there's more for you,
The more the glimmer of hope and joy and prosperity and abundance come.
As you know that this is available to you,
Draw in another deep breath,
Allowing everything to expand and find yourself completely still,
No matter what's happening in your life.
This mindful stillness,
This place of peace and love is here.
It takes no effort to reach it,
Just simply breathing,
Slowing,
Calming.
Continue to breathe now,
Listening to these affirmations,
Listening as you lock in these words,
Knowing that they are your truth as they are the truth that belong to everyone.
I am powerful.
I am a masterpiece.
I know that I always have solution.
I have hope.
I am joyful.
I am powerful.
I am purpose.
I am stronger than I allow myself to know.
I am living an abundant life.
I am deeply grateful.
I know now that if I tap in,
If I tune in to the stillness,
That anything that can happen for others can happen for me.
This is exciting as I know I am deserving.
As I know I am well in my thoughts,
Intentions,
And needs.
I can let go of what doesn't serve me,
And I can own this spirit of awareness that leads me with truth,
Prosperity,
Groundedness,
And helps me thrive with a kind,
Nonjudgmental,
With another full,
Deep breath.
Tune in to what's happening around you once more.
Hear the sounds.
Feel the earth or chair below you.
Feel the sensation of coming back.
Feel the sensation of every ounce of you.
And when you've locked into this experience,
Begin to make some slight movements with your hands,
Your face,
Your neck,
Your shoulders,
Gently and softly allowing peace to take you into this next phase,
This mindful peace that's always ever present.
Allow that to grow as you make bigger movements,
Circling the hands,
Pointing and flexing the feet,
Allowing your mind and body to witness its awareness.
When you're ready,
Fully open your eyes,
Allowing your breath to slow,
To return to your new normal,
And gently place your hand over your heart.
Feel the beat below your palm.
Know that this is what centered,
Calm awareness feels like.
This is mindfulness.
Anytime you need a moment to settle,
To find center,
To just be,
Come back to this meditation and allow yourself to tune in,
To tap in,
To feel your truth,
The truth that you've always been enough,
That you are a mindful,
Purposeful being that's here to make a mark.
A purposeful and mindful human being that's here.
You are thriving,
Are a beautiful,
Mindful soul.
Namaste.
