Hello there,
Beautiful.
Thank you for joining me today for this guided meditation to help us become comfortable being uncomfortable,
Helping ourselves become calm in an otherwise chaotic world.
As you begin,
Find yourself a comfortable place to sit.
You can also lie down if that's more comfortable for you.
Wherever you are,
Start to notice your surroundings.
Notice the temperature of the air.
Notice any noises around you.
Notice any feelings or sensations that you may have,
The ground that's supporting you or a seat,
The feeling,
Connection of your bones against the surface.
At this time,
You can bring your hands to be placed upon your body.
Maybe they rest upon your knees or thighs.
Maybe you have one hand on your belly and one hand over your heart.
Feel the warmth underneath your hands.
Feel the connection,
Your fingertips to your body.
Begin to lengthen your breath,
Inhaling deeply and exhaling deeply.
A lot of us may be uncomfortable when it starts to get quiet.
We may even start to get uncomfortable by touching our body.
Whatever you are feeling,
Just know this feeling will pass.
With your inhales,
You may choose to fill up with love,
Light,
Acceptance,
And gratitude.
And as you exhale,
You may try letting go any negative feelings,
Any obstacles or burdens,
Tension.
Breathing again,
Filling yourself with a beautiful color,
Something that makes you feel bright and light and happy.
And as you exhale,
Envisioning a darkness leaving you a heaviness,
Letting it go,
And inhaling to fill yourself with lightness.
Keep breathing in this way,
Filling yourself up on each inhale and emptying out,
Letting something go with each exhale.
I will leave you for a moment in this uncomfortable silence to feel what comes up and allow yourself to let go.
I want to see you with a newhtроve in your audience,
As well.
Your thoughts may start to wander.
Stories may come up.
Thoughts,
Memories,
They then may start to tie to an emotion,
Dragging you out of this peaceful place you're creating.
Just notice that this may happen.
And come back to your breath.
Fill yourself up with light and love.
Let go of the stories,
The attachments.
Be free with your breath.
As you're breathing,
Inhaling beautiful bright color,
Feel this color expanding from your heart center outward,
Forming a bubble around you.
You are now enclosed in this beautiful loving light,
Safe from any negative feeling or story.
Using your breath,
Keep growing this bubble larger and larger so that it can spread to those around you so that your beautiful energy can shine into the hearts of others.
Take a moment to acknowledge your worthiness,
To create and share this love.
Take a moment to thank yourself for taking the opportunity to create this space.
You're welcome to stay here,
Breathing,
Enjoying this beautiful light that you've created.
And when you're ready,
Start to come back into the room,
Wherever you may be.
Once again,
Feeling the room around you,
The temperature,
The sounds,
The sensations.
And feel the ground or the seat beneath you supporting your bones.
You can feel your hands on your body.
You can feel softness,
Calm,
And serenity.
Having one last moment here to close your practice,
To take this beautiful serenity with you wherever you go today.
It has been my honor to guide you.
Have a beautiful day.
Namaste.
