Lighter - Contemplative Meditation

This peaceful contemplative meditation led by Dr. Sayiba Aiko is an exquisite mindfulness practice in releasing past hurt, shifting the weight you may be carrying, and exercising self-compassion. In this contemplative meditation we begin with a quote by Lena Horne. Then we engage in breathwork and are led on a guided meditation, inviting more forgiveness, freedom, compassion, and love. Soothing music is incorporated to invoke peace, relieve stress, and aid anxiety.

Transcript

Hello, I am Dr. Sayiba Aiko, And I will be your contemplative meditation guide for the next 15 minutes. During this time, I invite you to become comfortable, Still, And relaxed. We'll begin today with a quote to contemplate, Then I'll guide you in breath work, And we'll go on a meditation journey, And I will leave you with an affirmation. So let's begin. Today's quote is from Lena Horne. It's not the load that breaks you down. It's the way you carry it. I'll read that twice more. Allow the words to sit with you. It's not the load that breaks you down. It's the way you carry it. Really breathing those words in, Listening to what comes to heart, Body, And soul for you. It's not the load that breaks you down. It's the way you carry it. What comes up for me is my life experiences that hurt and cause me pain. Initially, I kept all those things in, Hoarding my emotions of sadness and how it caused loneliness and depression to take root in my life. I became bitter towards certain people and began to think, Speak, And act with spiteful actions. All the while, That negative energy I stored up was eating away at my own health. I had so many dis-eases in my body. I isolated myself and nestled up with my victim mindset, Blaming others for my heavy load and hurt and pain. It literally broke me down. It took a major event in my life to occur before I would recognize my part in creating the reality that existed between me and others. I slowly began to forgive the events and move on. Eventually, I forgave myself. While I may remember the events, They no longer have a hold on me. I forgave those people who hurt me deeply. My heart is no longer filled with bitterness and resentment. I'm no longer weighed down by or bound to spiteful thoughts, Words, And actions. I let the hurt go and became a better person, Knowing that everything in this life is happening for me instead of to me. I am not a victim. I stopped waiting for apologies and got over things. And guess what? Some of those apologies eventually came, And it wasn't until after I had already moved on with love and compassion in my heart. So I no longer needed or required those apologies anyway. How liberating. As you are sitting with those words, I invite you to close your eyes or lower your gaze, Whatever feels most comfortable for you. In today's breath, We are going to take two deep breaths or sniffs through the nose, And then one quick exhale and blow out of the mouth. So it goes like this. So if you can begin to do that with me. Two quick breaths, Sniffs through the nose, And one quick exhale or blow through your mouth. Let's begin. You got it. A few more. Last one. Releasing the breath, Take a deep inhale and hold at the top for as long as you can. And when you are ready, Slowly exhaling through the nose and holding at the bottom for as long as you can. Feel that energy in your body. Simply become aware. You can begin to resume a breath pattern that feels good for you. Noticing all that is occurring in your body. Maybe you notice tingling, Pulsating. Simply become aware. And as you are breathing into your normal pattern, I invite you to become aware of the ground beneath you. Whatever parts of your body may be touching the chair, The floor, The ground, Simply become aware of the ground beneath you. Continuing to breathe deeply and slowly at your own pace, I invite you in this moment as your eyes are closed and your gaze is lowered to identify something holding you down. Some weight you have been carrying, Whether it's from a recent event or an event years ago. And as you identify that thing, Maybe it's more than one thing, What is the event? What are the occurrences that are stuck in your mind, In your heart, Where you feel wronged, You feel hurt? How are you carrying it? Have you forgiven yourself? Have you forgiven the event, The occurrence? Are you angry? Are you resentful? Have you become bitter? If you still see the person or people involved, How do you respond to them? Are you spiteful in your thoughts, Your words, Or your actions? Holding that event that you've identified or events that you have identified that are weighing you down, Recent or past. I invite you in this moment to place both hands over your heart and take a deep breath and release that breath out of your mouth. And then I invite you to ask your heart and your body, What do you need from me to shift this load so it is bearable and more easy to carry? And after you ask yourself this question, Listen. Listen to what your body and heart says. I'll repeat the question. What do you need from me to shift this load so that it's bearable and more easy to carry? What does your heart say? What does your body tell you it needs? And after you receive your response with your hands still placed on your heart, I invite you to ask a second question. And that is, What do you need from me to release this load all together? And listen. What does your body, Your heart, Your spirit need from you to release this heavy load that you have been carrying, Recognizing that you have the power to make things lighter on and for yourself? You hold this power. So refuse to relinquish it by choosing to hold on to that which is lowering your vibration and causing you dis-ease. Take another deep breath with both hands still placed on your heart. This isn't about being right or insisting that you need anything from anyone else to be lighter and more free. You hold the keys to your own freedom, Happiness, Joy, And liberation from suffering. I invite you to release the emotions. Release the hurt that you have been carrying in your mind and your body that is slowly breaking you down, Weighing you down. I invite you to choose peace within your own heart. And I invite you to take another really deep breath, Knowing that sometimes this means you simply exercising self-compassion to lighten the load, Knowing that you are just as human as those who you feel wronged by. Peace still on your heart. And sometimes this may look like exercising compassion towards others and forgiving them, Whether they've apologized or not. Forgiveness has nothing to do with anyone else and everything to do with your own heart. You can choose right now to stop weighing your heart down because of others. And so I invite you to ask one more question. How can I carry my past in a way that is uplifting instead of a way that breaks me down? And listen to what your heart says. In taking in all of that wisdom and medicine you've received from your divine self, Take another really deep breath. And when you are ready, I invite you to wiggle your fingers, Your toes, Stretch your hands above your head, And come back into the space by opening your eyes when you are ready. Today's affirmation that I will leave you with, I release the emotional weight from all the past hurt in my life. I invite you to repeat that with me three times. I release the emotional weight from all the past hurt in my life. Twice more. I release the emotional weight from all the past hurt in my life. Once more. I release the emotional weight from all the past hurt in my life. I invite you to be mindful, Breathe deep often, And contemplate ways that you can choose to release heavy loads instead of harboring hurt in your heart. Thank you for meditating with me today.

Reviews

It's amazing to me how difficult it is to be human despite my best efforts to go with the flow and let love be my guide. Hurts creep in and then resentful brews. This was a short, gentle check-in with what hurt I may be harbouring to my detriment.
Thank you for your cheerful voice and great Affirmation for my day.