Hi,
My name is Michelle Joy and this guided meditation is to help you centre yourself.
This meditation can be done at any time in any location,
Especially if you're feeling overwhelmed,
Not centred or yourself.
You can do this practice with your eyes open.
However,
I would recommend that the first time that you listen to this guided meditation,
That you listen with your eyes closed in a quiet environment.
Once you've embodied it,
Feel free to use the mantras and the breath patterns whenever you like.
Now taking a deep breath in.
Really let go of that exhalation.
Consciously making the exhalation longer than the inhalation.
And closing your eyes.
Make yourself comfortable.
And in your mind,
Repeating these words.
I come back to myself.
I come back to myself.
I come back to myself.
You can say these out loud or you can just say it internally.
I come back to myself.
I come back to myself.
I come back to myself.
Keep repeating this along with your deep breathing.
Just increase the inhalation for a longer length.
And the same with the exhalation also.
So taking a longer inhalation and then the extra long exhalation.
Really emphasize on the exhalation to let go of the whole breath.
Just take note what's currently happening in your body.
Still repeating the words.
I come back to myself.
Trying to breathe nice and deep.
Just tuning in.
How does your heart rate feel?
How much of your focus is it taking to honor the deep breathing?
Is your body tensed or relaxed?
Can you really easily repeat the words?
I come back to myself.
I come back to myself.
I come back to myself without getting distracted.
Just remember these are just observations.
No judgment.
No self-criticism.
Just accepting where you are in this present moment.
Let's slow the mantra down.
I come back to myself.
I come back to myself.
I come back to myself.
Feel yourself really coming back into your body.
Into this present moment.
Feel the connection of your body and the surface below you.
Feel your body aligning into relaxed state with a healthy posture.
I come back to myself.
Keep going.
You're doing great.
Some days this practice will be easier than other times.
Some days it will be a challenge.
That's perfectly normal and okay.
Just honor yourself in this moment and breathe.
I come back to myself.
Maybe you'd like to just change the breath into your natural breathing cycle.
Just one that's natural to you.
Just keeping it slow paced though.
Coming into that breath.
Let's change the mantra.
If you like,
Place your hands onto your heart and in your mind saying,
I'm safely in my body feeling calm and balanced.
I am safely in my body feeling calm and balanced.
I am safely in my body feeling calm and balanced.
Some people like to focus on a set breath pattern.
If you want to,
You can add the mantra to your breath cycle.
On the inhalation saying,
I am safely and on the exhalation in my body feeling calm and balanced.
I am safely in my body feeling calm and balanced.
I am safely in my body feeling calm and balanced.
Just letting go of the mantra and the breath pattern.
Letting your arms down by your side.
Just allowing yourself to be for a moment.
How are you feeling right now?
Has your heart rate settled?
Do you feel more focused and centered?
Do you feel like you can breathe with ease?
Is your body feeling more relaxed compared to earlier?
If you're not feeling as centered as what you had hoped,
Then maybe we listen to this practice again now or at a later time.
It's a great idea to bring this practice into your daily routine to help you program your mind and your body to be able to stay centered or to easily return back to that calm,
Balanced and centered way of being.
Each time you consciously apply these techniques,
You'll find that it'll get easier and easier to stay centered.
Now I'm going to ask you just to slowly move your fingers and your toes if you want to come out of the guided meditation.
Start to being slow,
Gentle movement into your body and opening your eyes,
Looking around,
Allowing your eyes to adjust to the outside world and align with the outside world,
With your inner calm world.
Feel them being as one.
Take a nice deep breath and enjoy the rest of your day.
Take care.
