Serenity Through Breath And Memory

Henrik designs custom-made meditations for individuals both online and in-person. In 2024, he held this role at the Swedish Course Center Ängsbacka, and this recording is from one of his sessions.

This meditation is thoughtfully designed to offer you a brief but powerful respite, allowing you to relax and ground yourself using a blend of effective techniques. You will be guided to revisit a positive memory, deeply experience your breath, and attune your awareness to the sounds around you. This practice aims to bring you into a state of peaceful presence, helping you to release tension and reconnect with a sense of inner calm.

Focusing on positive memories has been shown to improve mood and emotional resilience. Bryant and Veroff (2007) discuss how savoring positive experiences can enhance overall life satisfaction. The use of breathing techniques further supports relaxation and mindfulness, contributing to reduced anxiety and increased emotional stability (Brown et al, 2012).

Transcript

When you feel ready for it,

Close your eyes.

Feel if you're sitting or lying comfortable or if you want to make any adjustments.

Take a deep breath with your belly.

Notice what it feels like when you breathe out.

Can you feel the calmness that comes as you breathe out?

How does it feel when you breathe in?

How does it feel in your chest when you breathe?

Can you feel anything on your skin?

Can you feel the air?

Can you feel any temperature on your skin?

Can you feel the ground under you?

Can you even feel as if the ground is holding you,

Taking care of you?

With closed eyes,

Do you get any visual impressions?

Is it completely black or can you see anything?

Is your view narrow or wide as you look with closed eyes?

What sounds are most far away?

What sounds are closest to you?

Notice that the sounds are now part of your meditation.

Can you taste anything?

Where does it taste?

Can you smell anything?

Or what is it like for you to look for some impression but not find anything?

Visualize the face of someone you like.

Visualize a happy memory with this person.

Imagine being in this memory and visualize looking out of your eyes,

What you see when you are in this memory,

Looking out through your eyes.

What qualities in this person do you appreciate?

The most in this memory.

Feel into what qualities in yourself you appreciate the most in this memory.

And how does it feel to be you in this memory?

In this memory,

Is there anything you would like to say to the other person?

Visualize how you say that or communicate through a hug or energetically or any other way.

Are they respond,

Is this person responding anything to you?

Being in this memory,

Is there anything you would like to say to your current version of yourself or communicate?

Visualize how you communicate that to yourself and come back to your current version of yourself.

How does it feel to be you right now?

Take a few more deep breaths with your belly.

You're welcome to continue breathing like this if you like.

The meditation has come to an end.