Hello,
Beautiful one.
Welcome to this guided meditation to help you with difficult days.
Sometimes when we do affirmations,
We might find that the more super positive ones land a little differently for us on days where we struggle.
So this guided meditation suggests some alternate affirmations for you.
So you can try these,
Or as always,
If you find that something doesn't particularly work for you,
You can change it up,
Adding,
May I learn,
Or may I be soon instead of the definite I will do it.
So affirmations also need to be repeated.
You can do them in your journal,
Repeat them in front of a mirror,
Whatever you find that works for you,
And you can even mix them up.
But you'll find over time that affirmations are a wonderful way to begin to promote change and well-being.
So begin by getting yourself into a comfortable position with your head,
Neck,
And spine straight,
Or in whatever position allows you to be relaxed yet alert.
And go ahead and allow your eyes to gently close if that feels okay,
Or you might just want to soft focus someplace down past your nose.
And then start by taking a nice full,
Deep breath in,
And as you exhale,
Just allowing your body to let go.
Taking another full,
Deep breath in,
And then on the exhale,
Just releasing.
And then breathing in whatever way feels good for you,
Bringing mindful awareness to your breath,
Noticing where you find it in your body,
The rise and the fall,
Or perhaps the quality of the air as it enters or exits your nose as you breathe.
If you find that your mind wanders,
That's okay,
That's what minds do.
Just notice that it's wandering before it gets too far,
And then gently bring it back to the anchor of your breath.
As you bring mindful awareness to your breath,
You might notice the sensations in your body as you breathe,
The gentle pressure on the inhalation of your back against whatever's supporting it,
The rise and the fall of your belly and your chest,
Feeling the air in your throat,
Following the path of the in-breath through your nose and down your throat,
Into your lungs and your diaphragm,
And on the exhalation,
Feeling the air travel back out.
Bringing this mindful awareness to your breath may allow you to settle and slow down,
Allowing the awareness of your breath to fade into the background for right now,
And just noticing your body.
Notice your feet on the floor and the physical sensations that you feel in your feet.
Notice your bottom as it sits in the chair,
Your hands in your lap,
The gentle pressure of your back against whatever you're sitting on,
Coming up into your neck and your shoulders and your head.
Just noticing what you're feeling in your head,
In your neck,
In your shoulders.
Are there the physical sensations of tension or the smoothness of relaxation?
And then as you allow the awareness of your body to fade into the background,
Check in for a moment with your emotional self today.
If today is a difficult day,
You may notice many emotions,
Or perhaps there's just a general mood state.
But as you breathe,
Just making space for this emotion or mood.
We're not really trying to change it at all.
Just bringing awareness and gentle curiosity,
Perhaps noticing where you might feel this emotion in your body,
Allowing yourself now to come up to the vastness of your mind.
What sorts of thoughts do you notice?
If it's a difficult day,
There might be some negative stories or negative thoughts happening for you.
Just allowing them to come and go.
And as we get ready to work on some affirmations,
It's important for you to not fight against whatever's coming up for you.
Sometimes we can resist the affirmations.
That's okay.
Just notice if that's what's happening and then either change the phrase or settle back down into your breath for a moment until you want to try again.
You can repeat these phrases aloud if you're by yourself or repeat them in your head after me.
I am enough.
I have enough.
I am right in the place I am supposed to be.
May I allow myself to be more fully who I am.
May I learn to believe in myself and my abilities more and more every day.
I am grateful for this moment in time.
I am worthy of what I desire.
May I learn to be more resilient in the face of challenges.
May I do my best today and know that whatever my best is,
Is enough.
May I work to overcome whatever is holding me back.
May I learn to trust my inner guidance and know that I can head in the right direction.
Right here,
Right now,
I am safe and supported.
May I learn to love and accept myself just as I am,
Flaws and all.
May I be kind to myself and others today.
I can do hard things.
I believe in myself and my abilities.
I am grateful for this day.
Today I will prioritize my well-being.
May I learn to accept my emotions and allow them to communicate to me and move through me.
Today I will take care of myself,
Mind,
Body,
And spirit.
I give myself permission to take up space and be heard.
Noticing now what has come up for you.
Noticing if there are any emotions that are calling for your attention or thoughts that may be asking to be heard and taking the curious observer stance.
Not really trying to change anything but just noticing and observing.
Bringing mindful awareness to what particular affirmations seem to land for you and ones that didn't really seem to resonate.
And then you can return to this meditation at any time and change or amend the particular affirmations that you know may work for you going forward.
And now bringing your attention back to your breath,
Finding the rise and the fall,
Re-centering yourself,
Noticing your bottom in the chair and your feet on the floor.
Knowing that you've done good work here today and setting yourself up for making whatever changes you need to make to live your best life.
I'm Kelly Dennis.
Thank you for spending some time with me today.
Be well and have a wonderful day.
Namaste.
