Welcome.
My name is Mary Kay,
And I so appreciate you taking time out to meditate with me,
Allowing me to share my practice with you,
As meditation is my medicine.
Meditation has helped me overcome immense grief,
Physical and emotional pain,
And it has helped me through my most stressful times.
Athletes meditate to enhance their performance,
And executives meditate to increase their creativity and focus.
Meditation rewires our brain so we can become more responsive and less reactive.
In meditation,
I want you to know,
It's okay to have thoughts.
Thoughts will come up.
But when you have a thought,
Just go back to your breath,
Or go back to our focus.
We will be taking long,
Slow,
Deep breaths so that we can become fully present and relax our body,
Calming our nervous system.
We will go through a body scan so we can heal our mind and body,
And clear any stuck energy throughout the seven chakra centers in our body.
Moving on to positive affirmations so we can let go of negative thinking.
And we will be doing a mantra today,
As a mantra is a vehicle for your mind.
We will simply silently say so with each inhale,
And then silently say hum with your exhale.
This is a very ancient practice,
Inhaling so and exhaling hum.
It allows you to go back to your breath easily,
And it allows you to go back to a focus letting go of thoughts.
So let's go ahead and begin.
And I invite you to get really comfortable,
As comfort is key.
And closing your eyes softly to avoid any outside distractions.
Relaxing your lips and begin taking some long,
Slow,
Deep breaths.
Inhaling to the silent count of five.
And exhaling to that silent count of seven.
Inhaling to the silent count of five to become fully present.
And exhaling to that silent count of seven to let everything go.
Inhaling to this present moment.
And exhaling to let go of anything you did before this meditation,
And anything you'll do after.
Continuing to take some long,
Slow,
Deep breaths.
Simply breathe and focus on feeling your inhale.
And releasing with your exhale.
We will return now to your regular breath with its natural rhythm and depth.
And I invite you now to use your imagination and visualize a radiant,
Healing light cascading down from the heavens.
This light is appearing now above your head.
And it is warm and gentle,
Imbued with love and healing energy.
With each breath,
You draw this light deeper into yourself.
In your mind's eye,
You see this light slowly touching your head and relaxing your scalp.
Entering into your center of wisdom.
It fills your head with a pleasant,
Warm glow,
Clearing thoughts,
And dissolving mental stress.
Feel your mind calming and becoming clearer.
The light moves further down your face and relaxing your forehead.
Entering your third eye,
Right between your eyebrows.
It activates this energy center,
Opening your inner being.
Intuition and your inner knowing.
Feel yourself connecting with divine wisdom.
A feeling of clarity and insight flows throughout you.
The light continues to wash over your face,
Relaxing your cheeks and your jaw.
And continues to your throat.
It flows into your throat,
Cleansing your communication channels.
Feel how all of your senses are connected.
All the blocked energies in your throat dissolve.
You feel free to speak your truth and express yourself.
Now the healing light reaches your heart,
Spreading throughout your chest.
Your heart is filled with this magnificent light.
Filled with unconditional love and compassion.
Feeling compassion for yourself.
And feeling compassion for others.
You feel a deep,
Warm love that heals all emotional wounds.
And the light dissolves any feelings of pain or sorrow.
Your heart becomes light and free,
Open to love and healing.
Warm,
Gentle light flows further down to your ribcage.
The center of your personal power.
Feel the light right at your ribcage as it activates and harmonizes this energy center.
Filling you with a feeling of strength and self-assurance.
You feel empowered to pursue your goals and realize your dreams.
Next,
The light reaches your center of creativity right below your belly button.
And it cleanses and balances this center.
The light dissolves any pain or sorrow.
Allows a wave of creativity.
Vital energy flows through you.
You feel inspired and alive.
Finally,
The light flows to your root chakra at the base of your spine.
The healing light connects you deeply with the earth.
Giving you a feeling of security and stability.
You feel all fears and insecurities fall away.
A deep feeling of safety and grounding fills you up.
The glowing light now floods through your entire body,
Harmonizing and activating each of your energy centers.
You feel relaxed and calm as if all burdens have been lifted from you.
Every breath brings you more healing,
More peace.
Every cell in your body is renewed and revitalized.
This visualization has activated and harmonized your energy centers.
Energy moves freely throughout your body and filling you with ease and grace.
Now that your body and mind are prepared,
We will let healing affirmations flow into your mind to intensify deeper healing.
Silently repeat these powerful affirmations.
My body is healthy and strong.
Every cell in my body is filled with healing energy.
My soul is at peace and in harmony.
New strength is awakening within me.
I let go of all pain and receive health and well-being.
My mind is clear and calm.
I let go of all negative thoughts.
I receive inner peace.
My heart is open and receives love and healing.
I am surrounded by healing energy that protects and strengthens me.
My body regenerates quickly and completely.
I am in harmony with the natural healing power of my body.
As these affirmations penetrate your mind,
They anchor themselves deeply into your subconscious.
Feel your body reacting to these words and every cell renewed and revitalized.
A feeling of deep calm spreads within you.
Affirmations strengthen and heal your mind.
We will now begin the Mantra Pat practice.
With each inhale,
Silently say SO.
With each exhale,
Silently repeat HUM.
Repeating SO HUM with every breath.
And just continue to repeat this mantra throughout our meditation.
And when you realize you have a thought,
Go back to the mantra.
And continue to go back again and again.
As we will be silently saying SO and exhaling HUM for a few moments.
Like a swan,
Upon every breath.
A sacred song.
Take a deep breath and start to feel the physical sensations of your body.
Perhaps noticing a gentle shift in your perspective.
Perhaps noticing a feeling of calm and peace.
Thank you for taking time to meditate with me.
Thank you for this very special time we have together.
When you are ready,
You can gently move your body.
And open your eyes.
I so appreciate you.
I am grateful for you.
Thank you and have a peaceful lovely day.
