Hi and welcome to a Jones in 4 breath work and meditation.
I am your host Spencer Jones and I am so thankful you are joining me today.
In today's meditation and breath work we are going to work on self compassion.
Something that we all need a little more of in our lives because we can be so hard on ourselves.
We could judge ourselves so harshly that we need to be compassionate and give ourselves grace.
So please join me in our meditation.
Find a position that is comfortable for you whether that's laying down or seated,
Whatever works.
Place your hands and arms wherever they are comfortable and then close your eyes.
Breathe in through your nose and out through your nose or mouth,
Your choice.
Slow down your mind and your heart,
Bringing your focus to your breath,
To the inhalation and exhalation,
To the sensations you feel as you breathe.
Breathing in nice low and deep into your lungs,
Filling your lungs with life-giving oxygen.
Embrace the fact that we are alive,
That we are able to be here together.
No matter what happened before or what's coming in the future,
Right now we are here together sharing our energy and improving our lives.
Now continue to breathe nice and slow and deep but shift your focus from your breath to something you are unhappy with about yourself.
As you focus on it,
Try to look at that thing,
Whatever that is,
From another person's perspective,
From an outside view,
Like you are outside a window looking in on it.
Now tell the thing,
Whatever that is,
That you don't need it anymore.
You don't need it in your life.
You appreciate that it was there but now move on.
Now turn your back on that window looking into the room holding that thing.
Imagine there is a warm sun lighting up the sky and the beams of sunlight on your face warming your skin,
Making you feel whole and warm and loved,
Happy,
Joyful again.
Bask in the warmth of that light and listen.
In our lives we have so many amazing opportunities,
Opportunities for us to learn and grow.
Many times these opportunities challenge us.
They force us to do things we are uncomfortable with but in those opportunities we can learn and grow.
Other times we make mistakes.
In those opportunities we chose poorly but instead of beating yourself up with those thoughts,
Letting that inner bully get the best of you,
Learn from that experience.
Grow from that experience.
Find the takeaways from them and then pick up your anchor from it and move forward.
You don't need that in your life anymore.
Remember that life is a journey.
We are having this human experience where we get to have these incredible opportunities and experiences to learn and grow and be better.
With that there's gonna be mistakes,
There's gonna be struggles,
But give yourself grace.
Give yourself the permission to mess up at times because that's when we learn and grow.
Take a breath in and tell yourself I give myself grace.
And as you exhale let that warmth of that grace and sunlight wash over your body.
Remember that you are amazing and incredible and you get to have these excellent and fantastic experiences in our lives.
Some good,
Some not so good.
But in any case we get to walk through life in grace because we know we can always learn and grow.
One last breath in.
Hold your breath for five counts.
One,
Two,
Three,
Four,
Five.
Now exhale,
Wiggling your toes and fingers bringing your body back to life and joining the room again.
As I mentioned in our meditation we need to give ourselves grace.
Life can be crazy at times but we are here together to learn and grow.
Do things that bring you joy.
Listen to songs that make you happy.
Chase your passions and practice self-love because you deserve to be loved and happy.
Thank you so much for joining me in today's breath work and meditation.
I really appreciate you and I hope that this has helped.
Please let me know,
Leave a comment or follow me as well on Insight Timer.
And if I could do anything for you I'm just a message away.
Thank you so much and have an incredible day and I hope to meditate with you soon.
Until then,
Thank you.
