Hello everyone,
I am Mars,
I'll be leading you on this guided meditation session today.
And I ask that we go ahead and come to a seated position with every crossed leg lying down on your back,
On your side.
I ask that you do not lie on your belly as it is a breathing exercise and we'll be doing some breath work so you don't want to inhibit that.
I ask that you close your eyes,
Place your hands,
Palm facing up if you'd like to receive any positive energy,
Positive vibes but also palms facing down if you'd like to get rid of any negative energy,
Any negative vibes.
One up on down for a little yin yang action.
And I ask that you take a deep breath in together with me as we take a deep breath in through our nostrils,
Filling our lungs,
Filling our belly and exhale for me.
Again another deep breath in through our nostrils,
As we fill our lungs,
Filling our belly,
Hold,
Exhale for me.
And so you continue breathing in and out at your own pace,
Slow deep breaths in,
Long exhales out and use this time to allow your mind to wander.
Focus on whatever it is that you would like to focus on,
Whatever it is that's going on,
Be aware of your thoughts and be aware of your ideas but don't allow them to cloud your mind and cloud your judgment but just be aware and acknowledge that they are there.
As you continue breathing,
Deep breath in,
Exhale for me.
There's this time as you're breathing,
Allow your breath to be your guide as you take deep breaths in,
Deep breaths out,
Feel the rhythm of your breath as you inhale,
Exhale.
Go at your own rhythm if you feel it's too fast,
Slow down.
If you like you can place one hand on your heart or the middle of your chest and your other hand on your belly.
Feel the air and the rise of your chest and belly as you inhale and the deflation as you exhale.
Allow your body to be at peace,
Allow your body to be relaxed.
Let each breath in and each breath out be your guide,
Allowing you to relax as your heart rate slows,
The oxygen fills your body,
Fills your blood,
Coursing through your veins,
The oxygen goes to your brain allowing your mind to be clear.
Continue breathing.
As you breathe,
We're going to do what's called spotlighting.
It's when you take one idea,
One thought,
One goal,
One person and you focus on that while other ideas,
Thoughts,
People,
Things are going to be floating around in your head.
What you do is you focus on that one idea,
One thought,
One person and while allowing the others to float around in your head,
You begin to hone in on those skills or that person or that idea or that thought and they become the center point of what you're thinking of and your goal.
While we are human,
So there's no way we can turn our brains off and not think of anything.
We can focus on certain things and that's what meditation does.
It's not about the nothingness,
But it's about allowing us to focus.
Imagine you're looking at a stoplight.
You're looking at a red light.
You're focusing on that red light,
That red stoplight.
As you focus on that stoplight,
You'll start to notice everything around you.
You notice someone about to cross the street out of your peripheral vision.
You notice the cars that are passing by,
What color they are,
What model,
What make and model.
You notice every little thing around you that supports that stoplight,
That spotlight.
So as we think of one idea,
One goal,
One purpose and spotlight on that,
I want you to allow the other thoughts to flow freely as they will flow,
But they will begin to blur and become background noise as you spotlight and focus on that one thing,
That one goal,
That one idea.
Continue breathing.
And as you focus on that one idea,
That one thought,
Feel your body becoming lighter with each breath.
Feel your heart rate slowing as your body slowly rises from the ground.
Visualize yourself floating as with each breath,
Your body focuses on more and more of the weightlessness.
Continue breathing.
Allow your mind and body to be at one,
Be at peace as they work together.
As you're floating,
Feel the weightlessness in your hands,
In your toes,
As you hover higher and higher.
Allow your mind to be at ease as you're floating peacefully above the earth.
Continue breathing.
Now that you have that thought,
That idea,
That goal,
How does it make you feel?
To bring you peace,
Joy,
Happiness.
Continue breathing.
Slow,
Deep inhales and exhales.
Allow your body to be at peace.
As you slow,
Take a deep breath in.
I want you to feel the heaviness of each breath.
As each deep breath in,
You're closer and closer back to the earth.
Back to where you are.
Allowing you to remember who you are and where you are as you slowly float back down to the mat or down to the chair or down to the floor.
Bring yourself back to awareness,
Back to the comfort.
As you continue breathing,
Allow your mind to be at peace.
Allow yourself to love yourself.
As you bring yourself back down to the mat or to the floor,
To the seat,
Once you've arrived,
Continue breathing.
Slowly bring yourself back to consciousness,
Back to awareness by slowly flooding your eyes open,
If you had your eyes closed.
Wiggling your toes,
Wiggling your fingers,
Wiggling your body.
Bring yourself back to awareness,
Back to consciousness of where you are and who you are.
Allow yourself to love yourself and be at peace knowing that you are loved.
You are loved.
As you go forth,
I want you to pay it forward.
That same love that you give to yourself,
Give to someone else.
Show them that they are loved and they are loved.
I want to thank you for showing up today,
Not only for me in this session but for yourself.
Self-care is always the best care.
Self-love is the only type of love there should be.
As you love yourself,
You can love others,
As you care for yourself,
You can care for others.
It's not selfish or wrong to care about yourself.
As you feel your picture,
You can pour into others cups.
Go forth and do something this week for yourself.
Have you taken another deep breath in together?
Exhale for me.
Final deep breath in together.
Remember to love yourself as you love others.
Exhale.
Lacede!
.
