Welcome to Meditations with Marie.
I am so grateful you're here.
In this meditation,
I'm going to guide you in different ways to use the breath as a vehicle towards peace and acceptance.
With the breath,
It'll help to cultivate care and loving kindness towards yourself and those around you.
It is a practice of both mindfulness and compassion.
As you move through the meditation,
Notice any resistance that arises.
When the mind wanders,
Bring it back to the body.
Bring it back to the breath.
Gently close your eyes.
Bring your attention to the present moment.
Notice where you are.
What can you feel in your body?
What can you hear?
Where are you?
There's no need to do anything other than observe your present time,
Your present moment,
And the experience right here,
Right now.
Now bring your awareness to a location in your body where you can feel the breath.
Do you feel it in your chest?
Can you feel it in your nose?
Can you feel it in your stomach?
Be with the body,
Breathing for a few moments,
Feeling the inhalations and the exhalations as they come and they go.
Now,
As you breathe in,
Visualize yourself breathing in acceptance.
As you exhale,
Let go of self-judgment.
Breathe in acceptance,
Exhale out self-judgment.
Continue with your inhale,
Breathing in acceptance,
And on your exhale,
Focusing on letting go of self-judgment.
Repeat to the other side Now begin the next inhale,
Focusing on inhaling peace and exhaling anxiety.
Inhale peace and exhale anxiety.
Focus on this with the inhale peace and exhale anxiety.
Focus on this with the inhale peace and exhale anxiety.
Focus on this with the inhale peace and exhale anxiety.
Focus on this with the inhale peace and exhale anxiety.
On the next inhale,
Focus on inhaling serenity and exhaling stress.
Inhale serenity,
Exhale stress.
Focus on the inhale serenity and the exhale stress.
Focus on this with the inhale peace and exhale stress.
Focus on the inhale peace and exhale stress.
On the next inhale,
Inhale forgiveness,
Exhale resentment.
Exhale resentment.
Exhale resentment.
Exhale resentment.
Exhale resentment.
Exhale resentment.
Now on the next inhale,
Bring it back to inhaling acceptance.
Exhaling judgment.
Inhaling acceptance.
Exhaling judgment.
Focus again on the inhale of acceptance and exhale judgment.
Exhaling judgment.
Exhale judgment.
Exhale judgment.
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Allow your body to resume normal breathing.
Come back into natural breathing,
Relaxing into the present moment.
Remembering that you can return to this practice at any point during your day.
Anytime you feel stress,
Judgment,
Resentment,
Come back to this practice with the inhale and the exhale.
I am so grateful for your time to practice.
I wish you peace,
Joy,
And all your heart desires.
I hope for you to feel balanced in body,
Mind,
And spirit.
Until we meet again,
Stay happy and healthy.
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