Let's dive right into the 10 minute guided meditation.
Want you to go ahead and get comfortable in whichever seat you're taking,
Whether you are seated or standing,
You can prop a pillow behind your back,
Maybe turn off any devices that you might have and just start to tune in to this current moment.
I like for us to take three really deep cleansing exhalations.
So beginning by inhaling through the nose,
Filling up the lungs and exhaling through the mouth.
Again,
Deep breath in through the nostrils and out through the mouth as an audible sigh.
Last breath here,
Filling up the lungs,
Filling up every crevice and then taking a deep cleansing exhale.
Start by sealing the lips and allowing your eyelids to get heavy.
I like to repeat this mantra to myself.
In your mind's eye,
Go ahead and say,
I allow myself to become my own observer and just start to tap into this current moment.
As your breath turns into hypnotic ocean waves,
You can almost see the approaching tide as you inhale and then the receding tide as you exhale.
As we center into this moment,
Begin to notice your external world.
Are there any sounds or sensations you might hear?
Is there a cool breeze or a gentle breeze or a warmth on your neck?
Whatever it is,
Just bring your awareness without judgment.
Next,
Begin to dive into your internal world.
Is there incessant chatter from the day?
Are there thoughts running to and fro?
Are there expectations or judgments or anxiety?
Simply allow your exhalations to carry that out of your body.
Lastly,
Tuning in our attention into the breath,
Into the expansion and contraction as air flows in through the nostrils and out again through the nostrils.
Noticing if our breath is shallow or long and maybe allowing ourselves to lengthen,
Breathing in deeply and exhaling deeply,
Starting to relax from the crown of the head down into the root,
Feeling every organ,
Every body part begin to melt and surrender.
As if you're simply turning the dial down,
Beginning in the space between your eyebrows,
Dripping down into the back of your neck and down your spine,
Down into the arms,
The crevices of your elbows,
Into the palms of your hands,
Whether they're facing down and grounded or facing upwards and receiving.
Feeling this wave of relaxation continue down into our pelvis and our hips,
And down into the arms,
Down into our pelvis and our hips,
Our thighs,
Our kneecaps,
And into our feet.
As we inhale,
Feeling the breath enter into the belly,
The ribs,
And lastly the chest.
And as we exhale,
Moving the breath into our chest,
Our ribs,
And lastly the belly.
Now that we've entered into a state of complete and total relaxation,
Simply focus on the words that I say and feel it resonate in your mind's eye.
I am a divine being having a human experience.
Go ahead and inhale and exhale.
I am worthy of abundant living.
Again,
Inhale and exhale.
My heart,
Mind,
And spirit are becoming resilient.
Take a deep inhale and a smooth exhale.
Take a deep inhale and a smooth exhale.
I am able to live in love.
Inhale and exhale.
All experiences I encounter shape me to be the highest vibrating version of myself.
Long inhale and long exhale.
I can achieve whatever I set my mind to.
Again,
Inhale and exhale.
I exist to bring more love into the world.
Inhale and exhale.
And exhale.
I cannot control my external world,
But I can control my reactions to it.
Long inhale and nourishing exhale.
Every action of mine creates a positive butterfly effect in the universe.
Inhale and exhale.
Start to notice how these positive words of affirmation have begun to change our brain chemistry and nourish us from the inside out.
When we fully feel into each moment,
Each word,
And repeat it to ourselves,
We may begin to fully believe in our power,
In our ability to shift the world around us.
Just take a moment to capture how that feels in your body right now.
Remembering that this practice is available to you whenever you so choose.
I am able to live in love.
I am able to live in love.
And whenever you so choose,
Taking one collective inhale here,
The deepest breath you've taken today.
And exhale it out with an audible sigh.
Bringing our hands together at heart center.
Bowing our heads in gratitude and reverence.
Thanking ourselves.
Namaste.
