Welcome,
My friends.
Thank you so much for choosing to join me tonight as we work together to reframe the obstacles and challenges we are facing in our life.
Please allow this meditation to assist you in going within,
Where all of your answers reside.
I invite you to rest completely supported by the surface beneath you,
And simply allow my voice to lead you on a journey of self-discovery.
We will peel away all of the layers of stress and tension stored in your mind and body until we arrive at the peaceful stillness within,
Known as your inner resource.
Now,
Let's take a moment to settle in,
Shift and move,
Allowing your body to find even greater comfort and ease,
Perhaps covering your body with a blanket or sheet.
And observe how gravity also wraps you in a layer of protection and ease.
Begin to focus on the sound of your breath as we embark on this journey within together.
Feel how your breath moves slowly and deeply in and out of your nose.
Welcome a sensation of filling up with your inhale and emptying out with your exhale.
A total awareness of the breath moving in and out of your body with as little effort as possible.
Life sometimes has a way of overwhelming us.
The challenges placed on our path tend to grow in our mind,
Getting larger and larger until they seem impossible to overcome.
If you find yourself in this moment facing an obstacle in your life that feels like it is dominating all of your thoughts,
Changing the way you feel,
And zapping your energy,
You are in the right place.
You are not alone,
And together we can find our way through this challenge.
Trust your body to maintain a comfortable rhythm of breath as you shift your awareness to your heart center.
Begin to notice sensations within your heart without judgment,
Simply curious about what you discover hiding out within your heart.
Start to focus on one thing you are grateful for today.
Even when we are facing challenges,
There is always something to be grateful for,
Even if it is simply the gift of your breath.
Make a mental list of what you are grateful for in this moment.
The intention of this meditation is to help you reframe a current challenge,
To shift the way you see the current situation,
To a new perspective that helps you see through the storm,
To destroy what is no longer serving you,
Stopping the endless rumination and worry.
Our words hold power,
So it matters how we tell our story.
As we breathe out the emotions that are overwhelming us,
The mind grows clear,
Like a turbulent ocean storm settling,
Becoming still.
Its surface becomes like a mirror reflecting the puffy white clouds in the sky above.
We will work together to create an opportunity for growth,
Growth,
Expansion,
And a new understanding of the obstacles on your path.
Let's begin by allowing our mind and body to get grounded,
Breathing in through the nose and out through the mouth,
Relaxing the jaw,
Inhaling to a count of four and exhaling to a count of four.
In two,
Three,
Four.
Out two,
Three,
Four.
As we welcome the stability of the earth element into our mind and body,
Breathing all the way in and all the way out,
Slow and steady breaths,
Inhaling belly,
Ribs,
Chest,
Exhaling chest,
Ribs,
Belly.
Now let's imagine we can breathe out resistance,
Breathe out hurt feelings,
Inhaling gather anger and frustration,
And exhaling let it go.
Now,
Surrender the need to be right,
Breathe it out,
Letting go of the old story as we write a story that feels better,
Creating a story that empowers us to move forward with confidence and ease.
Continue to count your inhale and exhale,
Breathing the breath into a slow and steady rhythm in two,
Three,
Four,
Out two,
Three,
Four.
Notice how it allows your shoulders to begin to soften.
The hinge of your jaw becoming heavy.
Try your best to remain present with counting your breath as it falls in and out of your body.
You are doing great.
Keep it up.
Now,
Total awareness of the easy rhythm of breath,
As we become aware of sensations in the body.
There's no judgment of what we discover,
A simple awareness,
Exploring what rises to the surface for you.
What's coming is going.
So allow it all to rise up.
Fully sit with whatever feeling comes up for you.
With awareness.
No longer running away.
Remembering that what we resist persists.
So give yourself this time to explore what is coming to the surface for you.
Connect to the intention of letting go of all that no longer serves you.
Make it your mission to overcome the obstacles in your life by tapping into that deep well of strength you have within you that you sometimes forget about.
No longer handing your power over to others.
We will begin to use our breath to recall all of our energy back into our body.
Unplugging from all that drains you.
Unplugging from all that drains you.
And tapping back into your ability to do hard things.
Imagine in your mind's eye,
All of the places where your energy is being drained.
And one by one,
Unplug from that.
Calling your energy back into your mind and body.
Now slowly let's change that breathing pattern.
Now slowly let's change that breathing pattern.
Allowing the mouth to close gently.
We will breathe in and out of our nose if possible.
See if you can gently constrict the breath at the back of your throat so you can hear your breath moving in and out of your body more clearly.
Yogis call this ujjayi breath,
Or victorious breath.
When we find our mind scattered by stress and overwhelm,
This victorious breath can bring our mind back into steadiness and one-pointedness.
It can clear away all of the distractions.
So begin to count the breath once more.
Inhaling to four,
And exhaling to four as we gently hear the sound of the breath moving in and out of our nose with ease.
Now continue to inhale to a count of four.
Now continue to inhale to a count of four.
But let's begin to extend our exhale to a count of five.
Inhaling four,
And exhaling five.
Extending again slowly and gently,
Inhaling to four,
And exhaling to six.
Inhaling to four,
And exhaling to six.
Another gentle extension as we inhale to four,
And exhale to seven.
Inhaling to four,
And exhaling to seven.
Now,
If that's comfortable,
Feel free to stay right there.
In breath work,
Bigger is not always better.
Only if it feels comfortable and easy for you,
Will begin to inhale to a count of four,
And exhale to a count of eight.
Keep that slow and steady rhythm of breath going,
Regardless of if you're exhaling to seven or eight.
Stay fully focused with total awareness.
Then release the effort of counting,
And simply allow your breath to fall in and fall out with as little effort possible.
The counting falls away,
And the restriction softens.
As we observe just slow and easy breaths falling in and out,
Begin to call in the energy to overcome all challenges.
Feeling the strength within you,
The earth element grounding you in the present moment.
Breathing out the past where depression resides.
Breathing out the future where anxiety reigns.
Right here,
Right now,
All is well.
Building trust in yourself.
Breathing back into your power.
You are powerful.
Affirm that by repeating,
I am powerful.
I am trustworthy.
I step fully back into my power.
Feel that each breath fills you up a little bit more.
Confidence rising.
Confidence going beyond the mind.
As we drop into the body,
Feeling whatever needs to come forth from this place of support and ease.
Allow whatever has been weighing heavily on your mind to rise up to your awareness.
Do your best to watch it play out like a movie on the screen.
Not getting pulled into the story or the emotions.
Simply observing the situation from the higher perspective.
I will give you some time to explore whatever comes up for you.
But please notice if you start to tense up in your body.
Please notice if you start to get washed away in the emotions.
And consciously come back to the steadiness of your breath.
Finding comfort in the stability of your breath falling in and your breath falling out.
You will hear my voice again in a few minutes.
Come back to that slow and steady rhythm of breath.
Deep,
Easy breath.
Together,
Let's take a deep breath in,
Filling up.
Exhaling through the mouth all the way to empty and then hold.
Resting in the stillness for just a moment.
And as soon as you feel the urge to breathe,
Breathe.
Not holding your breath as long as you can.
Just a brief pause to savor the stillness and the peace within.
Then allow your natural rhythm of breath to return once more.
And notice how that brief pause allowed you to drop a little bit deeper into this space.
We are creating a portal of transformation together.
Full,
Easy breaths.
Finding your comfortable depth of breath.
All the way in and all the way out.
Full expansion and complete emptiness.
As you lose yourself in your relaxed breath,
You can scan your body to see if there is any more tension residing below the surface.
Releasing whatever tension you discover without judgment.
Allowing yourself to go deeper.
To remove the blocks that have been holding you back.
Sinking deeper and deeper within.
A warm embrace.
A loving hug.
Feeling connected and protected.
Calling in the energy for change,
Support,
And awareness.
Dropping into that magical space where the body melts away from the mind.
The mind is quiet,
Like a still lake.
The body is relaxed and melting deeper.
And deeper.
Into the support being offered.
Obstacles don't need to be a full roadblock.
Is it possible that this obstacle is here just to get you to slow down?
To see a better path?
A new direction?
Reframing challenges.
They are simply opportunities to learn and grow.
We can choose to suffer,
Continuing to believe that this is happening to us.
Or we can choose to rise above,
Remembering that everything happens for us to learn,
To evolve,
To become a better version of ourselves.
What do you choose in this moment?
Now let's imagine we can breathe directly in and out of our heart.
As you continue breathing into your heart,
Ask it for guidance.
Fully trust in your higher self.
Accepting and trusting your deep connection.
Breathing into the ability to trust yourself fully.
Saying to your heart,
Please help me to break through the resistance,
The blockages,
My fears,
And old repeating patterns.
Each breath becoming a prayer.
Calling in the strength to grow and transform because of this challenge.
And begin to tell a different story.
One that feels better to you.
I invite you now to think of a moment in your life where you experience an immense amount of gratitude.
A moment of pure joy.
Feel joy radiating from each and every pore.
See joy radiating into the space around you.
And allow time to feel as if it completely stops.
Unplugging from the busyness and be fully present.
As you remember that immense gratitude.
Who is there with you?
Drop into that memory as if it is happening right now.
Noticing all of the tiny details of that special time.
Is there a particular taste or smell from that memory?
Perhaps a sound that brings you fully present into that moment.
As you fully embody that moment of time,
Bring your awareness to the feeling of gratitude in your body.
How did gratitude feel in your body?
Was it warm or tingly?
Did it feel expansive and open?
Breathe that feeling of gratitude deep into your heart center.
You've been through so much.
Remember all that you have overcome so far.
Look at how far you have come.
Despite all of the obstacles and challenges set in your way.
I invite you to shift your focus now to remembering some of those challenges that you have overcome in your past.
Observe them without judgment.
They are part of your story.
A chapter in your journey.
What are some of the significant challenges you have faced in your life?
What emotions took over when you were faced with those challenges?
Breathe into the feeling you felt in those moments.
If you are feeling them right now,
Allow them to come up.
As we remember,
What's coming is going.
Allowing everything from your subconscious mind to rise to the surface to be released.
Remember you are supported and held.
We are simply observing,
Processing.
Not allowing ourselves to be pulled into the old stories.
Not being pulled into the old emotions.
But instead,
See them clearly from this higher perspective.
These challenges didn't happen to you.
They happened for you to learn and grow.
Imagine those challenges are no longer barriers or obstacles.
They transform into a gift for you to grow stronger and more resilient.
Reflect on how each challenge you have overcome has helped shape the person you are now.
They allowed you to build your inner strength.
To become a more resilient version of you.
They gave you the ability to bounce back quicker from stress and tension.
And those challenges helped to impart wisdom and a deeper level of understanding.
Helping you to evolve.
Giving you a depth of empathy to meet others in their darkness.
With compassion instead of pity.
When one road became blocked,
It simply wasn't the road for you.
The new path created space in your life,
Pushed you in another direction,
An opportunity to no longer play small,
A chance to step just beyond your comfort level so that you could expand and grow into your full potential.
Ask your heart that wise inner counsel,
How did those perceived challenges make me stronger?
What did I gain from facing them instead of running away?
Imagine yourself standing tall and confident.
Feel into what you have gained from moving through these obstacles.
Even though they may have felt heavy at the time,
They were there to help you step fully back into your power.
Remembering your strength,
Envision the most confident version of you,
Stepping forward onto a new path.
Fully open to challenges.
See yourself as a person who is strong,
Powerful,
And kind.
Feel as if you have been reborn,
Renewed,
And transformed.
See this version of yourself as open to all the infinite possibilities that lie before you.
See yourself as free,
Empowered,
Moving forward with ease,
Confidence,
And grace.
See yourself as someone who can easily transform all challenges into strength and wisdom.
Ask yourself,
Who am I becoming right now?
What is my next step?
There is no need to run and hide.
Allow yourself to step forward into the future like you have so many times before.
Feel grateful for all of the lessons you have learned.
Grateful for the love and support along your path.
You were never really alone.
Always guided and supported.
Embrace yourself in compassion for all that you have overcome.
Grateful that you didn't give up when things got tough.
You dug deep,
Remembering your strength.
Those challenges were there to help you grow into this powerful and unstoppable version of you.
Take that next step.
You deserve to feel free.
Free from your past.
Free from judgment.
Free to create your life just the way you want it to be.
Believe in yourself and dream big.
Thank you,
My friends,
For trusting me to be your guide tonight.
I invite you now to drift off into deep,
Healing rest if you are not already there.
Sleep well,
My dear friends.
