We're going to start by following our breath.
You can either be lying down or in a seated position.
Today I'm outside in nature,
Enjoying the sounds of the birds,
Feeling the beautiful sun shining down.
I want you to start by breathing in through the nose and out through the mouth and following the breath,
Making the breath soft and gentle,
Not forcing.
Just slowly breathing in,
Making the out-breath through the mouth longer than the in-breath.
Keep your body grounded,
Whether you're sitting or lying down.
Every time you take a breath in,
Feel your body becoming more alive.
Every time you breathe out,
Feel your body letting go of what no longer serves you.
This is a beautiful time to start anew.
And now with your eyes closed,
If you feel more comfortable,
Feel free to keep them open,
Gaze softened.
But if you'd like to close your eyes,
I want you to imagine yourself in some beautiful scenery,
Somewhere in nature.
I'd like you to imagine the sun beating down on you,
Your head to the tips of your toes,
Hugging you in its warmth and light.
Feel your body soften.
Feel your mind soften.
Your mind becoming more flexible,
Maybe not so rigid,
So constricted.
Feel your heart start to soften,
Becoming more flexible,
Maybe not so rigid,
Not so restricted.
The only restrictions we have are the ones we put on ourselves.
Feel the softening of the body and the mind and the heart.
Now,
I'd like you to visualize a bird,
Any bird that comes to mind.
And I want you to visualize that bird flying free,
Taking flight.
And I want you to ask yourself how you're going to take flight in your own life,
Starting today.
How can you soar within your own life?
What are you being called to?
Maybe it's just being called to have more patience.
Maybe you're being called to cultivate more joy.
Just really ask yourself,
What is it you're being called to?
Maybe it's to cultivate more love.
Are you living from a place of the heart,
From a place of love?
So imagine that bird,
And imagine you are that bird,
And you're soaring into new territory in your life,
Reaching new heights,
Up-leveling.
What does that look like for you?
Feel your mind and your body becoming more in sync.
Feel both of your hands and your feet Feel your mind and your body becoming more in sync.
Feel the connection between the mind,
The body,
And the heart.
And what steps can you start to take to soar to new heights?
You're being called to up-level,
To better yourself,
Better your life.
Now we're going to take a deep breath in and out,
Remembering that breath that's filling us with life.
Now we're going to focus on gratitude.
What in your life right now can you be grateful for?
There's some beautiful things that are happening in your life right now.
And I want you to silently repeat to yourself,
I am grateful for,
And then you fill in the blanks.
And now you're going to quietly repeat to yourself,
My heart is filled with gratitude.
My heart is filled with gratitude.
My heart is filled with gratitude.
My heart is filled with gratitude.
And every time you say that softly,
My heart is filled with gratitude.
I want you to feel your heart expanding,
Letting go of any blocks,
Any restrictions.
Feel it opening far and wide.
It is grateful you are here and put on this planet at this time you're needed.
You have a purpose to serve.
Possibly many purposes to serve.
And as you feel your heart being filled with gratitude,
I want you to continue feeling that warmth of the sunlight hugging you,
Cradling you,
Giving you the nourishment that you may be needing.
Repeat,
I am being nourished by the light of the sun and the earth,
Nourished by the light of the sun and the earth.
Feel the heavens deep within your soul,
The beauty of what's to come,
And know that your higher power is always looking out for you.
I want you to be in any time,
Through meditation,
Through prayer,
Even through the breath,
Just really taking that time to even connect with the breath.
You're connecting with the oneness of all.
The source of life is always within you.
Now I'd like you to just gently follow the breath.
And as you're following the breath,
Feeling the mind and the heart becoming clear.
Knowing you have heaven within you,
Feeding your good,
Choosing to feed the good of your soul.
We make choices every day,
Every hour.
We choose to do good.
We choose to listen to our higher power,
The nudges from within that lead us to a place of grace and higher power.
And again,
Up leveling our life.
Sometimes we take so much time listening to outer influences when all the answers,
Everything we need is right there within.
Just have to silence ourselves and listen.
Now,
As this meditation is coming to a close,
I want you to remember the gratitude that's within your heart,
The good that is within you,
And that every breath you take,
You're breathing in life.
You're breathing in beautiful energy.
And every breath you release,
You're letting go of what no longer serves you.
So we're going to take one last deep,
Big breath in through the nose and long breath out through the mouth.
We're going to give praise to our grateful heart and to ourselves for taking this time out to listen to this meditation,
Taking time out for that self-care,
Realizing you matter,
You have a purpose to fill,
Slowly opening the eyes if they were closed and embracing the beautiful day ahead.
