In today's meditation,
We will create positive thoughts and feelings and then send them to all areas of the body in order to really embody the energy of positivity.
Let's begin by choosing a meditative position,
Seated or lying down.
Make sure you are comfortable so that your body is not a distraction to your meditation practice.
When you feel comfortable,
Close your eyes and start listening to your breath.
In order to release any tension from your body,
Let's take three really big breaths in through the nose and out through the mouth with a big sigh.
Inhale through your nose and exhale,
Release the breath out of the mouth.
Take a big breath in.
Exhale completely relax.
One more,
Take a deep breath in and big sigh,
Exhale completely.
Now settle into this moment by feeling your body.
Relax into gravity and feel your skin soften.
Feel your muscles relax.
Feel your bones heavy.
Take a moment to clear away any negative thoughts or worries on your mind.
Clear the slate in your mind's eye or say poof and watch the thoughts disappear into thin air.
Let go of any plans or analysis of your day.
Just be present here with your breath.
Anytime your mind starts to wander,
Draw your attention back to your breath.
When you feel fully present and clear in your mind,
We will start to spread positive thoughts and feelings throughout the body.
Let's begin by repeating a silent mantra in time with the breath.
A mantra is simply a word or phrase used in meditation to focus the mind upon.
This mantra elicits a particular feeling or energy that you can embody through the meditation.
Inhale and silently say,
I am.
Exhale and silently say,
At peace.
Once again,
Inhale,
I am.
Exhale,
At peace.
Now inhale,
I am.
Exhale,
Relaxed.
Really feel the relaxation in your body.
Once again,
Inhale,
I am.
Exhale,
Relaxed.
Good.
Inhale,
I am.
Exhale,
Loved.
Inhale,
I am.
Exhale,
Loved.
Now inhale,
I am.
Exhale,
Free.
Again,
Inhale,
I am.
Exhale,
Free.
Start to let the meaning of these words sink in as you breathe and repeat the mantra.
Inhale,
I am.
Exhale,
At peace.
Inhale,
I am.
Exhale,
Relaxed.
Inhale,
I am.
Exhale,
Loved.
Inhale,
I am.
Exhale,
Free.
Every time you breathe and repeat these mantras,
You are sending the energy of the words into your being,
Your body and your mind.
Now choose a feeling that you'd like to embody right now,
Something that resonates with you and makes you feel amazing.
Let that be your mantra to focus on.
Inhale,
I am.
Exhale,
Your mantra.
As you breathe and focus on the meaning and feeling of your mantra,
Let it be absorbed into your body with every breath.
Allow the feeling and energy of this mantra to fill your whole body head to toe.
Keep breathing and repeating your mantra.
