Affirmation Setting

This meditation requires a pen and paper! Lucy guides you through this meditation which as a result, will end on writing down your own positive affirmation. This meditation is all about positive thinking and a positive outlook on your day.

Transcript

Today's meditation is all about positive thinking. Affirmations and intentions have been used for many years for sports or for business but we can also use them in our personal life to help us to almost bring to mind something we would like to happen. It's sometimes called the law of attraction. So it's something a little bit different today and so we will start with a bit of relaxation then we'll have our affirmation exercise and then a little bit of relaxation at the end. So my name is Lucy Stone and this is Meditation Rocks. So you might need a pen and a piece of paper for today's activity so if you need to go and get one of those then just pause this meditation for a couple of moments. So affirmations are sometimes called intentions or around unlocking our dreams or our hopes our wishes for the future and our inner critic is very good at giving us negative messages so sometimes it's good to engineer some positive messages for us to repeat and to use to kind of focus our mind. So we're going to be doing an affirmation exercise in a few moments but first of all let's just take a time to get relaxed and allow the body and mind to be in the best state for setting our intentional affirmation for the coming weeks, Months and even years. So get yourself somewhere comfortable and let your feet just be flat down on the floor pressing the soles of the feet into the ground. Sitting up nice and tall with an active posture with your hands down on your lap or your knees. And for these first few minutes we'll close the eyes or just soften the gaze and start to breathe in and out feeling the rise and fall of the breath within the body. And let's take two deep breaths together so breathe in through your nose when you're ready. Hold the breath for a moment before fully exhaling through your mouth. And again so breathe in deeply through your nose, Holding the breath, Exhale fully through your mouth. And now if it's comfortable you can close your mouth and start to breathe in and out through your nose. So this is the yuzhai breath. And just take a moment to feel your rhythm, Your flow. And as you breathe in just bring an awareness of your breath, Focusing your attention on the breath. As you breathe out allow this wave of softness, Kindness and relaxation to just wash from the head to the toes. As you breathe out allow this wave of softness, Kindness and relaxation to just wash from the head to the toes. So we're going to be setting this affirmation or intention. And you can set as many as you like of course, But we'll aim for one during this meditation. So I'd like you to bring something to mind. It might be something small or a bigger hope and dream for the future. It doesn't need to be a fully formed plan, Just an overall umbrella goal or something that you would like to manifest for yourself. So for these next few moments I'd like you to visualize almost a little movie in your mind of this thing that you've chosen happening. So in a moment we will open our eyes and write our affirmation. And there's eight things we need to consider. We'll start the affirmation with the words I am. We will write the affirmation in the present tense. The affirmation will be positive. It will say something you want, Not something you don't want. Our affirmation will be brief and specific. The affirmation will contain an action or verb. There will be at least one emotion or feeling word. And finally, Crucially, The affirmation is for you, Not for others. Take a few moments to just wiggle fingers and toes and slowly open your eyes when you're ready. So just now pick up your pen and your piece of paper and write the words I am. And then continue to write your affirmation with those eight principles in mind. I am, Using the present tense, Keeping it positive, Something that you want to happen, Keeping it short and specific, With an action word, An emotion and it's for yourself. So for example, It might be I am swimming with dolphins in a beautiful blue sea and I am filled with joy. Take a few moments just to form even only the bare bones of your affirmation. I am present tense, Positive, Brief, Specific, An action, An emotion for you. Don't worry if it's not completed. You can always revisit this recording and write more or complete your affirmation. So popping your pen down now, I'd like you to read in your mind your affirmation that you've written three times. And now close in your eyes once again, Just bringing your breath, Flow, Rise and fall back to your attention. Maybe you'll bring back that visualisation that you had at the start and just repeating your affirmation if you can remember it. As much detail as you can. Now just allowing the breath to return to comfortable rhythm and flow. Wiggling fingers, Toes, Maybe taking a little stretch. Then bringing the hands together, Giving them a little bit of a rub to create some warmth and hovering your hands over your eyes, Blinking your eyes open inside your hands and bring your hands down when you're ready. And reading your affirmations or your mantras, Whatever you would like to call them, After a meditation is really, Really good. Because your mind is relaxed, Your subconscious is alert and ready to receive these positive messages. So I hope that was useful, Something slightly different today. I hope it's a useful tool for you to use as part of your meditation portfolio. I hope you have a lovely rest of your day and I'll speak to you again very soon.