Welcome to mindfulness meditation.
My name is Megan Toops,
Founder of Libra Living Wellness Limited,
And I will be your guide today.
Throughout this meditation,
We will focus on setting intention,
Clearing the mind.
Becoming more grounded in our body and inviting meaningful reflection.
Today,
We'll be focusing on giving gratitude.
Let's get started.
First,
Let's work on setting our intention and clearing the mind.
If you want to close your eyes for this step,
I invite you to do so now.
Step 1.
Let's clear our minds of anything that's going on in our lives right now.
Let's put it aside for the time being.
We can always come back to it later.
Step 2.
Let's take three deep cleansing breaths.
To help us get ready.
Breathe in.
Hold.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Step 3.
Relax.
Relax all your muscles,
Release any tension you may have,
Starting from the top of your working your way slowly down to your toes.
Step 4 Focus Let's focus on today's intention of giving gratitude.
We'll now explore a few questions to help us focus more deeply on this area we are strengthening.
Think about four things that you can be grateful for right now.
It can be something small or something of great importance to you.
Take time to reflect on these now.
Think about how these things make you feel.
Really think about the positive emotions that they bring.
Feel them move through your whole body.
Letting the emotions flow into every part of you.
Next,
Think about one way you can show gratitude to someone else.
One simple action.
One simple step that you can take to show someone you care about them and are grateful for them.
Now make it happen.
Today or tomorrow.
Sometime this week.
Show someone gratitude.
The power lies within you.
Now it's time to dive deeper into our meditation.
I invite you to now again to close your eyes and get comfortable where you are.
First,
Become aware of your breathing and notice how the center of your body rises and falls with each breath.
Clear your mind of any worries or thoughts.
Only focus on your breathing.
Take a deep,
Long,
Slow breath in.
Holding for a moment.
And then exhale.
Mentally scan your body for any areas of tension.
Make note of how your body feels.
Take another long,
Slow,
Deep breath in through your nose.
.
.
Hold your breath in for just a moment.
And then exhale.
As you continue breathing,
Allow your breath to carry away all stress and tension as the air floods out of your lungs.
Take another slow breath in through your nose,
Feeling your lungs completely open.
Hold it just for a moment.
And release your breath.
Emptying your lungs.
Take another deep breath in.
Hold for a moment.
And then let it go.
Notice the gentle rise and fall of your chest with each breath.
As you start to feel more calm.
More relaxed each time you breathe out.
Now let your breathing rhythm return to normal.
And remember to relax.
Once the mind is calm and peaceful,
You may easily drift into a pleasant,
Restful state.
Now let's bring our focus to the intention that was set for the day.
Bring it to the forefront of your mind and take a long,
Deep breath in.
Holding for a few seconds.
And then release.
Breathe into the intention that was said.
Breathe in nice and slow.
And then breathe out.
Notice any emotions and feelings that your intention brings.
Breathe in again.
Hold for just a moment.
And then breathe out.
Now let's just sit for a few moments,
Focusing on the intention that was set,
As we remember to keep breathing in and out.
This is your time to relax and release.
Now let's do a body scan.
And as you do a body scan,
Notice any areas where there is tension.
If you come to a spot where there is tension,
Pause and breathe into that space.
Imagine there is a warm,
Healing light.
Whatever color it may be.
Whatever color you may choose.
Bring your awareness first to your toes and feet.
Breathe in deeply through your nose.
Hold your breath for just a few moments.
And then breathe out.
Move your way up to your calves,
To your knees,
Your thighs.
Once again,
Draw in a deep breath.
Hold for a few moments.
And then let it all go.
Feel yourself relaxing more and more deeply with each breath.
Your whole body is becoming lighter,
Softer,
And more relaxed as each moment passes.
And remember to pause and breathe in that warm,
Healing light in any spots where there is tension.
Make your way up to your hips.
Your bottom.
Your lower back.
Middle back.
Upper back.
Again,
As you move up your body,
Take another deep breath in.
Hold for just a moment.
And then release.
As you continue to do this,
The blood flow to your muscles increases and you may notice a warm tingling sensation.
Move up your arms from your fingers to your wrist to your forearms.
Biceps and triceps to your shoulders.
Take a deep breath in and hold for a moment.
And then release.
Now move up the neck to your ears,
Your mouth,
Your nose,
Your eyes.
Your forehead.
And lastly,
To the crown of your head.
Take a deep breath in.
Hold.
And then release any remaining pressure in the body.
Do one last scan of your body and breathe into any space that still holds some tension.
Take a deep,
Long breath in.
Hold.
And release.
Releasing all the tension.
All the stress from your body.
All the worries.
All the troubles that you may have.
Continue your breathing and relaxing your body for the next few minutes.
Now open your eyes,
Coming back to the room,
Giving yourself and your eyes time to adjust.
Feeling more relaxed and grounded,
Let's move on to our reflection.
We will continue with a few action steps designed to open space for reflection and allow deeper insight within.
First,
Reflect on how you're feeling now.
Compared to when you first started today's meditation.
Take a few moments to do this.
Next,
Think of a positive affirmation statement that includes your intention that you said.
Make sure it's positive,
In present tense,
And has lots of passion behind it.
I encourage you to write this down somewhere to reflect on it as many times as you need.
I will give you a few moments to do this now.
Next,
Think of your previous action step and make sure to write it down as well.
So once this meditation is complete,
You can make it happen.
Thank you for listening to Mindfulness Meditation.
May you leave feeling more relaxed,
More grounded,
And inspired to embrace the power within.
