This meditation is a mixture of spoken affirmations and breath meditation meant to give yourself a mental massage in times of uncertainty,
Stress and overwhelm.
You'll learn to recognize the body and mind's mechanism to react to these events and use this meditation as a tool to calm yourself in a soothing way.
This way you develop more capacities to embrace change and find inner stability whenever and wherever.
Start by finding a meditation posture that's comfortable to you,
Either sitting or laying down.
Begin by directing your attention to the breath,
Finding that natural cycle of breath,
Feeling the air coming in and out of your nose,
Letting yourself become more and more relaxed with every out breath and releasing tension in your body.
Now take one deep breath in,
Moving your shoulders up towards your ears and release with an out breath.
And then return to the natural cycle of breath again.
Now with every breath you take,
Imagine that you feel more grounded,
Present and safe here in this present moment.
The next affirmations you can repeat silently to yourself,
Or you can either repeat them out loud if that feels good to you.
During these affirmations you'll notice that you'll probably have thoughts of disbelief or dislike about these sentences.
If that's the case,
Let them be for what they are,
You can just let them go in a friendly way and continue to focus on the affirmations.
Now repeat the following.
It's okay to feel what I feel.
It's okay to feel what I feel.
It's okay to think what I think.
It's okay to think what I think.
I accept whatever is coming my way.
I accept whatever is coming my way.
I am supported.
I am supported.
I love myself unconditionally.
I love myself unconditionally.
This too shall pass.
This too shall pass.
I cannot control what's going on on the outside,
But I can work on what's going on inside.
I cannot control what's going on outside,
But I can work on what's going on inside.
I am mentally strong and flexible.
I am mentally strong and flexible.
I am able to respond gracefully to whatever is coming my way.
I am able to respond gracefully to whatever is coming my way.
I love myself unconditionally.
I love myself unconditionally.
Now feel what these affirmations do to your body and scanning the body from the top of the head to your toes.
Before we come to the end of this meditation,
Thank yourself for actively taking the time to calm your body and mind and to nurture your body and mind.
Whenever you feel ready,
You can slowly open your eyes.
And now enjoy the rest of your day or night.
