Breaking Free From Negativity And Worry

A beautiful calming visualisation meditation, which includes breathing and visualisation to help you go on a relaxing journey, leaving all stress and negativity behind. It's so easy to get caught up in the stresses of everyday life and forget that we can come home to ourselves and just take the time to be in the moment.

Transcript

Hello and welcome to this practice.

My name's Kelly.

Thank you for joining me today.

Breaking free from negativity.

When things are going wrong,

When life doesn't seem to be giving you a break.

Come,

Rest a while.

When you're fighting with yourself,

That internal battle of negative thoughts that just won't stop.

Come,

Lay those down for a while.

Some days seem hard.

I see the wrestling you have to engage in.

Your body is tired,

Your spirit weary.

You ache for the freedom others seem to have when it comes to just letting go.

Crippled by fear and uncertainty,

Worry weighing you down.

Come and sit for a while with an open heart.

Come and just be dear one,

Just for a moment.

Now,

Get into a comfortable position.

Either lying down or sitting in a comfortable seat with a nice straight spine and shoulders relaxed.

Close your eyes or just allow your gaze to soften.

Take a deep breath in through the nose and then just let it go.

As you exhale,

Relax your body.

Give up trying to hold yourself.

Feel yourself melt into your chair,

Mat or bed.

Take another deep breath.

Feel your belly rise as the air fills your lungs and your body.

When you get to the top of the breath,

Just gently retain it and hold it for one,

Two,

Three,

Four,

Five and then exhale through the mouth.

Just let it go.

As you take your next inhale through the nose,

Feel the cool air brushing past your nostrils.

Breathe in as deeply as you can and just notice how the cool air feels as it enters your body.

Let it fill your belly and then hold for one,

Two,

Three,

Four,

Five.

Now release it through your nose slowly and notice the warmth of the air against your nostrils as it exits your body.

Repeat this cycle of breathing in through your nose,

Feeling the cool air rush in and then breathe out through your nose,

Noticing the warm air being released from your body.

There may be background noises.

You may have a busy mind.

That's okay.

Just keep bringing your attention back to the cool and warm sensations in your nostrils.

In this moment you are safe.

You are loved and you are held.

Keep breathing.

Nice,

Slow,

Deep breaths in through the nose and out through the nose.

Allow your belly to gently rise and fall with every inhale and exhale.

Feel the ground beneath you,

Supporting you,

Holding you up.

You can let go.

You are held.

You are safe.

Just keep breathing.

Listen to your breath.

Feel your breath giving you life,

Filling your body with what it needs.

With your eyes still closed,

We are going to take a little journey.

But before we set off on our journey,

I want you to picture a huge tree in front of you.

It can be any tree you like.

It may have green leaves or spring buds.

It may be bare.

But whatever it is,

It has many branches and its roots run deep,

Holding it firmly into the ground.

The tree beckons to you to come closer.

It is inviting you to take each worry,

Each negative thought or thing happening in your life,

Each fear you may be holding onto and hang them on one of the many branches before you.

Just allow things to come to mind and with each thought,

Picture yourself hanging it on one of the branches.

One by one.

Don't leave anything out.

The big things,

The little things,

The things that seem insignificant and even the things that haven't happened,

But that you are afraid will happen.

Place each one on a branch knowing the tree is strong.

It can hold so much more than we can.

Once you have hung up all your worries,

Fears and negative thoughts or occurrences,

You place your hand on the bough of the tree.

You feel the knobbly bark beneath your fingers and you thank the tree for holding your burdens so that you can continue on your journey.

You walk around the tree and see a path.

You follow the path as it winds down a hill.

Below you is the ocean,

Its waves crashing onto the beautiful white sandy shore.

You admire the view as you walk down.

The sun is warm and shining against your back.

It's a comfort for you to feel like you are being held in its warm embrace.

The path winds its way down a slow gentle slope.

The sea breeze brushes past your face as you inhale the smell of the ocean.

With each step you take you feel lighter,

More carefree.

You feel your mouth break out into a smile and your heart feels free.

Eventually you make it onto the beach.

You take off your shoes if you are wearing them and sink your feet into the warm soft sand.

You feel the earth beneath you and trust that you are being held.

You are safe.

I want you to engage all of your senses here.

What can you see?

What can you hear?

What can you smell?

What can you taste?

What can you feel?

Just take it all in.

In front of you you see some big rocks and make your way toward them now.

When you get there you find a flat one that's high enough to admire the view but not too high to climb onto.

You sit down.

You take a deep breath and watch the ocean rise and fall.

The waves rushing onto the shore and then retreating back into the blue water.

Just like the ocean's waves you see your life.

The ebbs and flows.

The rushing,

The retreating.

The movements forwards and backwards.

Sitting there watching this you realise that the only constant is that there will always be change.

Whatever you are going through right now it will change.

It will pass and the next phase will enter just as the tides come and go.

Hard times will come and go.

Good times will come and go but no matter what happens you can sit on that solid rock and be safe.

Be held and know that this too shall pass.

What is there in your life that you can feel grateful for right now?

Is there food in your refrigerator?

Do you have a roof over your head?

Do you have people in your life who love you?

A job that pays the bills?

Talents that make you unique?

A kind heart?

Compassion for others?

You look up at the blue sky above and notice lots of fluffy clouds moving across it as the breeze gently blows.

For each cloud you see name something that you are grateful for.

It doesn't have to be something big.

It's in the small things that often gratitude can be found the most.

With each thing you name you feel a little more joyful.

Finally you look around at all that you can see and you are filled with joy as you notice the sea birds gliding above the water,

The blueness of the ocean,

The starkness of the rocks,

The pure white of the sand.

You are ready to leave this place now knowing that you can return anytime you want to.

You make your way back across the beach and towards the path.

You feel like you have a spring in your step as you walk up the incline.

Soon you see the big tree up ahead and start to walk towards it.

As you get closer you notice there are hundreds of pieces of coloured paper hanging from the branches all with your name on them.

The ladder is leaning up against a tree and you realise it's been placed there for you.

You make your way up and choose a colour.

You reach out and pull it towards you.

There is a positive affirmation on it just for you.

Whatever it is you need to hear right now that is what is written.

Just like fruit that hangs from a tree these messages are all there waiting for you to pick whenever you need one.

Just like the beach you can return to this tree anytime you want to.

You make your way down the ladder and walk away knowing that in this moment all is well.

Gently bring yourself back into the room you are in.

You might want to move your toes or wiggle your fingers or stretch your body.

When you are ready open your eyes.

It is time to continue with your day or maybe it's time to go to bed.

Whatever it is I invite you to take with you all that you have gained from this practice.

Reviews

That was a beautiful journey and has really helped me shift my perspective this morning 🙏✨💕

Such a clever and vivid meditation. ✨️🙏🏼