Welcome,
And I hope that each one of you will come to find peace within yourself.
Today I want to talk a little bit about positive affirmations in meditation.
You've probably heard me say many times that thoughts and words have power.
That the things we say and the things we think have the ability to change our lives.
And positive affirmations draw on that power and put it into action.
Positive affirmations in meditation can be powerful,
But only when they're used with honesty.
And with the right timing in your practice.
Affirmations work best when they arise from a grounded,
Regulated state,
Not as a substitute for it.
Because affirmations aren't magic spells.
They're attention directives.
They gently steer the mind towards a chosen orientation.
And when used well,
They can shift emotional tone.
Reinforce identity level changes.
And interrupt habitual narratives and create space for new ones.
If someone is dysregulated and anxious and self-critical,
An affirmation can feel like a lie.
Or even increase the tension.
This is why many teachers lean toward.
Practices where you become calm first and introduce affirmations once the body is softened and more open.
And that's why I always introduce positive affirmations when we're deep in the meditation and everyone should be more relaxed and more focused on their breath.
You know,
Saying,
I'm calm,
When the body is clearly not calm,
Can create an inner conflict.
A more effective approach is something like this.
I am learning to meet this moment with steadiness.
Or I am allowed to feel what I feel.
Close your eyes now and let's get in touch with our breath.
And it doesn't matter if you're sitting,
Standing,
Lying down,
Or kicked back in your favorite recliner.
The only thing that truly matters when you meditate is that you're comfortable and alert.
So as we start to settle in,
Let's focus on our breath.
We're just breathing in and breathing out,
One breath at a time.
And then the next.
And then the next.
And that is the present moment that everyone is searching for.
One breath,
One inhale,
One exhale.
Let's scan our body.
Relax your face,
It's way too tense.
Unfurl your brow.
And unclench your jaw.
Relax your neck.
And relax your shoulders.
These are common places of tension in today's world when everyone's hunched over phones and tablets and laptops.
Relax your arms and your hands.
Now look for any tension in your chest or your belly.
And relax your legs and your feet.
And as you begin to settle in,
Let's focus even more on our breath.
Our breath is our anchor.
It's there for us in all moments,
When we're happy,
When we're sad,
When we're calm,
And when we're not.
Our breath is like a river as it flows in and flows out.
And if you have thoughts,
Just let them go.
They're like waves on a lake or leaves going downstream on a river.
And the same goes for sounds.
If you hear sounds in the room,
Just let them go as well.
Let your body settle the way a river settles onto its banks.
Naturally and without effort.
And feel the gentle weight of your body,
The way gravity holds you.
The way the Earth receives you.
Just take a slow breath in.
And long breath out.
You are arriving.
You are here.
Now imagine yourself standing at the edge of a quiet river.
The water is smooth and steady.
And endlessly flowing.
This river is your inner life.
Your wisdom,
Your resilience,
Your capacity to begin again.
Step towards it.
Feel the coolness of the air above the water.
And notice how the river moves without rushing.
And without hesitation.
It simply flows.
And as you breathe,
Let your breath become a part of that flow.
The river carries a gentle truth toward you.
As it arrives like a small wave touching your feet,
Saying,
I am worthy of ease.
Let that affirmation drift through you.
Feel it move from your chest to your belly.
From your belly to your legs.
Like water finding its way downstream.
Repeat softly in your mind,
I am worthy of ease.
Each repetition is a ripple.
Each ripple is a reminder.
The river bends,
And another current approaches.
Stronger and brighter.
It says,
I am capable of meeting this moment.
Let that wash through your ribs,
And your spine,
And your hands.
Feel how the river doesn't resist obstacles.
It simply moves around them.
Or over them.
Or through them.
You too can meet what comes.
Repeat it gently.
I am capable of meeting this moment.
And now the river widens,
The water becomes spacious,
Welcoming.
And a new truth arises from the water.
I belong in my own life.
Let that settle into your heart.
Feel the warmth of it.
Feel the way the river holds every stone,
Every leaf,
And every reflection.
Nothing is out of place.
Repeat softly.
I belong in my own life.
And the river flows.
The water becomes almost mirror still.
And the gentle current touches your hands.
It says,
I offer myself kindness.
Let this affirmation move through you like warm sunlight on water.
Let it soften the places that feel tight or tired.
Let it remind you that kindness is not a reward.
Its nourishment.
Until repeat.
I offer myself kindness.
I'm going to pause for a moment and let you breathe and think and enjoy the river and I'll be back in one minute.
Imagine yourself stepping fully into the river.
And the water rises to your ankles.
And to your knees.
And into your waist.
And it holds you effortlessly.
You float.
You drift.
You are carried.
Let all the affirmations blend together,
Becoming one steady flow.
I am worthy of ease.
I am capable of meeting this moment.
I belong in my own life.
And I offer myself kindness.
Feel them as currents beneath you.
Feel them as support.
Slowly the river carries you back towards the shore.
And you step out.
Feeling renewed and steady.
And gently awake.
Take one deep breath in.
And one long breath out.
And feel your body here.
Feel the ground beneath you.
And feel the quiet strength that you've gathered.
This river is always here for you.
And if you follow my meditations,
You know that I like quotes.
And I have one here for you today.
Boxer Muhammad Ali said,
It's the repetition of affirmations that leads to belief.
And once that belief becomes a deep conviction,
Things begin to happen.
And I agree.
Now take in one more deep breath through your nose and let it out through your mouth letting out a sigh.
And when you're ready,
Open your eyes and come back into the room.
Wiggle your fingers and toes and stretch.
And feel how good it is to be alive and how good it is to be in this moment.
To be here breathing and relaxing and meditating.
Positive affirmations can be a powerful tool that you can use in your meditations and I encourage you to do so and make the affirmations meaningful to you.
Thank you again for joining me.
Till next time.
