Hello and welcome to our meditation.
Thank you so much for joining me today.
Meditation is a way to help our body and our mind feel calm and relaxed.
And there are so many different ways that we can meditate.
In our meditation today,
We will be doing what is called a visualization meditation and that simply means that we will be closing our eyes and using our imagination.
For this meditation,
We will be imagining that we are placing a beautiful glowing ball of light into our hearts,
Filling our hearts with love.
I recommend listening to this meditation as often as you need to.
You can choose to listen to it first thing in the morning to start off your day in a good mood.
You can also listen to it before bed to help you relax.
But it is especially helpful to do this meditation whenever you want to feel calm.
When you are ready,
Let's begin our meditation.
Start by finding a comfortable position.
You can do this by sitting or lying down.
Get nice and cozy and if you need to,
You can get anything you need to help you feel comfortable.
You can do that now and if you need a pillow or blanket or socks or sweater,
You can also bring your favorite stuffed animals to help you feel comfortable.
If you would like,
You can pause the meditation to give yourself time to get the things that you need to feel comfortable.
Okay now that you have everything that you need to help yourself feel comfortable,
You can lie down or sit in your comfy spot and we will begin our meditation.
Remember meditation doesn't have to be about sitting completely still the entire time.
Meditation is about finding that calm place inside you.
So feel free to adjust or switch your position if you get uncomfortable.
If you have an itchy spot,
Go ahead and scratch it.
Feel free to stretch or wiggle around whenever you need to.
Get nice and comfortable.
And when you are comfortable,
You can allow your eyes to gently close.
And I want you to bring your attention to your breath,
Breathing in and out gently.
Let's take a deep breath in and breathe out.
Breathe in and breathe out.
One more time,
Breathe in and breathe out.
Good.
If you notice your thoughts are wandering to other things in your life,
That's totally okay and it's normal.
You have a very smart mind and it is always thinking of amazing things.
So whenever you notice yourself thinking of other things,
Just say to yourself,
Thank you mind or thank you brain and bring your attention back to breathing in and out and just say to yourself,
I am breathing.
Let's take another deep breath in and let it out.
Breathe in again and breathe out.
One more time,
Breathe in and breathe out.
Beautiful.
Now with your eyes closed,
You can start to use your imagination.
And I want you to imagine that in your hands,
You have a small glowing light in each of them.
So in each hand,
You are holding a warm ball of glowing light.
You can imagine it to be any color that you like.
And I'm going to imagine that it is a pretty light pink color.
When you look at this light in your hands,
You can see how soft and beautiful it is.
And you notice every time you breathe in,
This pink light in your hands gets brighter.
And every time you breathe out,
The pink light in your hands gets bigger.
Breathing in brighter and breathing out bigger.
Now imagine what these beautiful pink balls of light in each hand would look like if you were to put your hands together in the shape of a cup.
And as you put your hands together,
The two balls merge together into one.
So now with both hands,
You are holding one large ball of pink glowing light and it radiates as you breathe in and out.
This beautiful ball of pink glowing light is amazing as you hold it in your hands in front of you.
Now I want you to imagine yourself slowly moving your hands with the glowing pink light towards your chest,
Towards your heart.
And as you place your hands on your chest,
Imagine that you are putting this warm glowing pink light into your heart.
Now your heart is glowing and it is so beautiful.
That big ball of pink light that was once in your hands is now in your heart.
And it feels so warm and cozy.
It feels calm and peaceful.
And as you breathe in,
This glowing light in your heart gets even brighter.
And as you breathe out,
The ball of light in your heart gets bigger.
The light inside you begins to spread throughout your chest and throughout your whole body.
So now your whole chest and even your body is glowing and radiating this pretty pink light.
You can feel that your heart is warm and full of love because this beautiful pink light in your heart is love,
Pure love.
It is love for your family.
It is love for your friends.
And it is love for yourself.
Now imagine yourself sending this glowing pink light to your family.
Imagine the beautiful pink light is flowing from your heart to your family and wrapping them in a loving pink hug.
And imagine yourself now sending this glowing pink light to all of your friends,
Including your animal friends.
Imagine the beautiful light is flowing from your heart to all of your friends and wrapping them in a cozy warm hug.
And finally,
I want you to imagine yourself sending this glowing pink light from your heart and wrapping yourself in a beautiful blanket of light and love.
Imagine that this light is giving you a warm,
Calm hug with love.
And as you are imagining yourself covered in this beautiful blanket of light and love,
I want you to repeat the following words after me.
You can either say them out loud or quietly in your mind,
But as you are imagining this beautiful blanket of light and love,
Repeat after me.
I love my family.
I love my friends.
I love myself.
Good.
Let's take a deep breath in and breathe out.
Breathe in and breathe out.
One more time.
Breathe in and smile as you breathe out.
You can now begin to wiggle your fingers and your toes.
You can stretch your body and you can open your eyes.
You did such a great job.
Thank you so much for meditating with me today,
And I can't wait to meditate with you again next time.
