Gratitude And Colour Meditation

Welcome to a guided meditation using colour to achieve relaxation and gratitude. We bring in a focus on the five emotional human needs (To be loved, heard, seen, belong, and feel safe). Allowing our bodies to feel relaxed, releasing negative emotions and allow our calm colour hue to envelope our bodies.
(Special thank you to Jarred Nicklen for permission to use his music)

Transcript

Welcome to this meditation.

Today we are going to be focusing on our five fundamental human needs that we have as human beings,

Which are to be seen,

To be heard,

To be loved,

To belong,

And to feel safe.

Reminding yourself our practice of meditation,

Thoughts will still enter your mind and that's okay.

It's our opportunity to allow them to just pass through.

I invite you now to close your eyes if you haven't already done so.

Adjust your body anywhere you're feeling any discomforts and start to really sink into whether you're sitting,

Laying down,

Whatever space you're choosing to meditate in today.

Allowing your body to get into the most comfortable position.

And we'll start by taking a long slow deep breath in and release.

And one more time a long slow deep breath in and slowly letting that go.

Allow your breathing now to return to its normal pace and length.

Noticing that easy breath coming in and out of your body.

Focusing on the rise and fall of your chest and your belly.

Focusing on pushing that belly up as you inhale and letting it flatten as you release.

Your breath is coming in and out of you easily,

Lovingly,

And freely.

All of the emotions that you arrive to this meditation with.

All of your thoughts,

Your perceived pressures from your day,

Your week,

Your life situations.

They all release from you with each breath.

And in this moment you are weightless,

You are light.

There is no right and there is no wrong.

There is only now.

In our meditation today we are going to use the self-healing powers that are in conjunction with color and inviting an intention of gratitude.

I want you to take a moment and imagine your color.

It can be any color that brings you a feeling of calm and of peace.

It can be the first color that comes to mind.

You can take a moment now to find the color that resonates with you the most.

Imagine that you are breathing in this color as you are inhaling.

It's bright and dense but calming as it begins to flow into your body with each breath.

Inhaling our relaxation,

Filling our bodies with this soothing beautiful color as we exhale we release the thoughts and emotions that are no longer serving you.

Building the density of this relaxing hue inside our bodies.

We picture this color smoothing over every part of us.

Inhaling and drawing the color in,

Exhaling our surrender out.

This color brings you gratitude,

Allows you to feel thankful for all the blessings big or small you have in your life.

Each time you breathe in you feel that color saturate your being.

As the color enters each cell,

Each muscle,

We feel serenity overcome us.

Just like when you're coloring in a coloring book,

You want to fill in every single space,

Every organ,

Every bone,

Every inch of you.

As we continue to breathe in we feel our bodies relax even further into the surface that's beneath us.

We'll start to really bring that color through our bodies.

As we inhale now focusing on our feet,

The bottoms of our feet and the tops of our feet.

Rolling that color through your ankles and into your shins and your calves.

As we breathe in relaxation,

We exhale with surrender.

As we focus and scan through our bodies,

Any place we come to that feels tight or tense.

As we exhale we just allow that tension to leave our bodies.

As we roll that beautiful color up through into our knees,

The fronts of our knees and the backs of our knees.

Filling into our thighs and our calves,

Our glutes and our hips.

Continuing to breathe in relaxation and exhale with our surrender.

We move up into our low back,

Allowing any tensions that we normally feel in the space of our body to release with our exhales.

Filling with our beautiful soothing color,

We move around into our bellies,

Our soft nurturing loving bellies.

We continue to roll that relaxation up through our bodies,

Through our diaphragm,

Our chest and into our heart center.

Where we pause to recognize our true inner selves.

A space where we can seek answers and are invited to return to at any time.

We move our focus now around to our back and up into our shoulders.

Knowing shoulders are a hot spot to store tension and emotion.

So we just allow that emotion and tension to release from our body.

Allowing our shoulders to drop and roll back.

Breathing in that relaxing hue,

Exhaling any tension.

We move our color down our arms,

Through our elbows and our forearms.

Our wrists and our hands and landing in our fingertips.

Seeing where your hands have fallen,

Nothing to move or change or shift.

Just acknowledging where our hands are,

Ensuring they're completely relaxed with no clenched fists or fingers.

Just complete calm and relaxation.

We bring our attention back now into our shoulders,

Moving up through our neck and our throat,

Into our jaw and our chin,

Our ears and our face.

Rolling that relaxation and that color,

Filling all the way up through into the top of our head.

We imagine now that we could breathe through every single pore of our skin at the same time.

Inhaling all of yourself at once and then exhaling.

Allowing anything that feels negative,

Fearful,

Anxious or sad,

Just to be pushed to the outer limits of your body and simply leaving.

Inhaling all the color through our skin and exhaling what is no longer needed.

With a long,

Slow,

Deep breath.

Remember you have nowhere else to be and nothing else to do.

You're going to stay in this space for a few minutes to enjoy and thoughts of elsewhere may enter your mind and that's okay.

We will just allow them to pass through.

Continuing now to focus on our breathing,

On our inhale and our exhale.

The in,

The out,

The rise and the fall.

That beautiful color over our entire bodies.

You will hear my voice again in just a few minutes.

Taking another long,

Slow,

Deep breath in and release.

In these moments of complete relaxation,

Send yourself some gratitude for taking part in this meditation.

If something pops into your mind in this moment,

Send it,

Send it some gratitude.

If someone pops into your mind in this moment,

Send them some gratitude.

We are more likely to feel grateful for positive things and experiences.

But in our heaviest moments,

Gratitude will also set us free.

I want you to repeat after me silently to yourself.

I am loved.

I belong.

I am seen.

I am heard.

I am safe.

And once more,

I am loved.

I belong.

I am seen.

I am heard.

I am safe.

As you begin to bring some awareness into this moment,

Noticing how your body feels,

Your mind,

Your emotions,

You can start now to wiggle your fingers and your toes.

And when you are ready,

And only then,

As there is no rush,

You can start to bring your awareness back into the room.

And when you are ready,

You can open your eyes.

Thank you for taking part in this meditation.

And I hope you have an incredible rest of your day.