I Am Free

'I am Free' allows you to take a slow and peaceful walk by a river. You have a chance to release and let go of the things that are holding you back as the river takes away your cares and challenges. No Music, only nature sounds and river sounds in this guided mediation.

Transcript

Hi,

Welcome to Meditation with Mary.

I'm sitting down by the river today and wanted to just share with you an I Am Free meditation and hopefully it'll help you like it always does me.

I'm a real visual person and so as we begin to find a comfortable place to sit or lay down,

We're going to kind of set the stage visually and emotionally for you to be able to let some things go today.

So today is I Am Free and that will be our affirmation that we'll be saying throughout our meditation.

And as we get ready today,

I want you to go ahead and find that comfortable spot.

While you're doing that,

You can of course light some incense if you'd like,

Close the door,

Make sure any and all electronic devices that you don't need are turned off.

And I wanted to remind you of a little key as you're getting ready.

One of the things that helps me is to think of a pat of butter melting on a stove or maybe on a piece of toast or a potato and you know how it looks when it just kind of melts away.

And so as we watch the light travel through our bodies today,

I want you to focus as we go through this and if you find those places where the light seems to stop a little bit,

Just remember that pat of butter and allow that light to just melt into whatever has it stopped.

And that'll just allow that light to keep going and wash away the things that may be slowing it down or the things that might actually be slowing you down.

So by now I'm assuming you've found a comfortable place to sit.

I hope your feet are on the floor or near the floor.

It's always a great way to ground yourself as you think of tree roots coming out of the bottoms of your feet or at least maybe cement blocks,

Whatever you need to make sure that you feel grounded for yourself.

A lot of people like to light a candle or a little bit of incense to set the mood in the room that they're in.

But nonetheless you're going to want to go ahead and start to get comfortable.

And don't intentionally slow your breathing down but you're going to know that it starts to slow and your body's going to start to soften a little bit as you start to relax and prepare yourself for the journey that we're going to take as we take a walk beside this river,

This beautiful river.

So go ahead now and stretch one last time,

Roll your shoulders back and relax your arms,

Place them wherever you're most comfortable,

Palm up or palm down,

Find what works for you.

And then go ahead and softly close your eyes.

We're going to take one good deep breath in and we're going to hold it for two or three seconds and we're going to let it out.

And when we do that we're going to be breathing in the white light that we were just talking about and we're going to breathe out any of the things that we don't need anymore,

Whether we want to name them or whether you just want to release it all,

That's completely up to you.

So if you're ready we're going to go ahead and breathe in and hold it and let it out.

Let's do that again.

Breathe in,

Hold that breath and now let it out.

So today we're going to start with the crown or the top of our head.

We're going to imagine the white light right there.

We're going to allow that white light to just sink into our skin and soften our forehead and the back of our neck as it travels down as it just lightens our load and allows our jaws to soften as you just imagine yourself bathed in this soft white light.

Allow it to touch your shoulders and for most of us that's where we carry our stress.

So let's imagine that pad of butter now right there at our shoulders and our neck.

Breathe in and allow that butter just to melt and that stress to come out.

Breathe out.

You can roll your neck and your shoulders if you need to.

Go ahead and feel and relax a little bit more.

Allow that light to travel down your arms now resting in your shoulders and then traveling down to your elbows.

Allow the light to rest right there,

Softening your elbows and the muscles that are there,

Connecting down your forearms and to your wrist.

Go ahead and let some love shine into those wrists a little bit and allow them just to open up and allow that light to flow right in there.

Feel your hands as the light fills them.

Imagine your fingertips have little windows on the ends and just open up those windows and allow that light just to stream through your fingertips.

Allow all of that stuff you don't need anymore just to flow out with each breath and that stream of light that just flows out your fingertips.

And allow that same light to continue down your chest and your throat,

Your back,

All the way down your spinal column,

Down your abdomen to your belly button and let it rest there.

And on your lower back,

Allow that stress from the car rides and the terrible desk we sit in and the chairs and the stress that we carry in our belly area.

Just allow that light to melt that away.

Just imagine that pat of butter just melting away.

Breathe it in,

The white light.

Breathe it out.

Let it go.

And now allow that light to travel down your thighs.

Let your rest in your knees for a moment.

Our knees carry us where we go.

Allow the light to travel down your calves to your ankles and give them the same kind of love you gave your wrists right there.

Those are important places for us.

So just feel the light resting in there,

Releasing all the tension and the stress that are in those feet and those ankles.

And allow your toes to be like your fingers were and allow those windows to open right there.

And allow that light to flow straight through your toes.

So as you breathe in,

You can feel that light filling you from your head and your arms,

Out your fingers,

Down your body and your abdomen and your knees and your ankles and out your feet.

Rest in the light.

You are safe here.

And in this safe place,

You see a stream and a very easy path to walk.

And you decide you're going to take a walk beside the stream.

And so you begin to walk.

And you notice the beautiful ferns and grass along the sides of the path.

Everything is so green and so pretty.

And you look to your side and you see this river,

This beautiful river,

Reflecting the blue light of the sky,

Which is a few rocks here and there that create the little waves and the ripples.

And you just enjoy the blue cloudless sky and the sound of the river as you walk along the path.

Feel the sunlight on your face and the slight breeze as it moves the trees that are far beyond you,

Just at the edge of the grass and the ferns and on the other side of the river.

The path is hard and well-worn,

But flat and easy for you to travel on.

And you're safe and you're comfortable here.

And you set your pace,

Allowing yourself to soak in the nature that's around you.

You see the butterflies ahead,

Moving from wild flower to wild flower.

And you see a bridge up ahead.

And it crosses the river at a small crossing that gives you the ability to walk over to a little island in the middle of the river.

And you can see that there's a bench there for you to sit on.

And so you walk over the bridge and make yourself comfortable on the chair,

The bench.

You can see everything around you for miles,

The water ahead of you and all around you.

But the safe and solid bank just a few steps away.

You know that this is your safe place.

And you look down on the bench.

You notice there's a piece of paper and a pen and a bottle with a cork.

And you know that this is your chance to set yourself free from the things that you've been carrying with you.

The things that no longer serve you,

The things you no longer need.

And here in this safe place,

Where no one is around,

No one's looking over your shoulder.

You can write what your heart's desire and put it in a bottle and set yourself free.

So you pick up the pen and now the paper.

And you begin to feel the water.

And you can begin to write.

Go ahead and roll that letter up.

And put it in that bottle.

Anything that you didn't get to write or anything else you may want to say,

Whisper it into the bottle.

And when you're finished,

Put the cork on the top.

Now go ahead and stand up.

Walk over to the edge of the river.

When you're ready,

Place the bottle in the water and watch it float away.

And now say to yourself,

I am free.

I am free.

I am stronger now.

I am free.

Now declare it for yourself.

And now say to yourself,

I am free.

I am stronger now.

And now say to yourself,

I am free.

I am stronger now.

And now say to yourself,

I am free.

I am stronger now.

I always have it with you wherever you go.

But all the things that you released over there are not coming home with you.

So stomp your feet.

And don't look back.

Let's take this path up the side of the river.

Somehow the sun looks brighter.

When you feel lighter,

Your steps are somehow easier.

Your shoulders have lowered and entered to.

Your breath is easy.

Your smile returns to your face.

You're coming at the edge of the path now.

Turning to the left as you cross that last bridge.

You're at your home.

Go ahead and start to imagine yourself back in the room.

And you're going to let a wiggle of your fingers or your toes.

No rush.

As you just start to relax softly back into the room.

Leave your eyes closed as long as you'd like.

Maybe roll your wrists just a moment.

And roll your ankles to the right and to the left.

Your head and your neck just a little bit.

Roll those shoulders back.

Take one more deep breath in.

Hold it.

And let it out.

Now slowly open your eyes.

You should sit quietly for a moment or so.

And know that you've taken a big step today to say,

I am free.

Allow that to be your affirmation throughout your day today.

Anytime you meet a challenge or anytime you start to feel a little stuck,

Just remember,

I am free.

And you can repeat it over and over again to yourself.

I am free.

I am free.

Thanks again for spending time with me.

Namaste.

Reviews

Nameste 🙏

Thank you Mary, great.

This was absolutely wonderful. Thank you so much for the visualization and empowerment through this meditation.

I love your meditations! Please do more! Namaste ❤

I really enjoyed this. Helpful to release. Thanks.

I feel so relaxed and light!! Thank you 🙏🏻💜🌈🕉

loved this thankyou...Namaste

I fell asleep-- but I feel good and a bit lighter. Namaste 🙏

Nice journey! Thank you !

Beautiful, thank you' 🙏