Welcome to this seated guided meditation.
To start the practice,
Please find a comfortable position,
Either seated on a chair or on the ground.
If you're on the ground,
Please support your knees with pillows or cushions,
In case your knees don't touch the ground,
To allow for the spine to stay straight and for you to be comfortable throughout the practice.
When you're ready,
Gently close the eyes.
Let's start by taking a few deep breaths in through the nose,
Exhale out through the nose,
To ground yourself and center yourself.
You are using the breath to anchor you and center you.
Deep breaths in,
Deep breaths out.
You are here in this moment.
Allow whatever thoughts that you brought with you to be released,
Whatever emotions to be released.
Set the intention by dedicating the practice to your well-being and to yourself,
To your self-care and self-love.
Let everything else go.
Beautiful.
Now slowly find your natural breath.
Allow your attention to rest on your breathing.
No forcing,
No effort,
Just your own natural breath.
Follow the sensation of your breath.
And do your best to keep your attention on your breath throughout the practice,
Using it as an anchor to bring you back to the present moment,
Whenever your mind wanders off,
As it naturally will.
Accepting our wandering mind is essential in the practice of meditation.
Just when this happens,
Take a deeper breath in,
Reconnect with your breath and bring the awareness back to the body and to the breath.
And continue following the sensation of your natural breath.
Gentle breathing,
Allowing the inhales and exhales to be felt fully.
Noticing how your inhales and exhales make you feel.
Deepen the connection with your breath,
That beautiful tool within you that is at your service whenever you need.
Allow the breath to circulate freely.
Allow the breath to center you,
Ground you and anchor your awareness.
Now I want you to slowly start to notice how you feel in your body.
How does your body feel?
Many times we feel disconnected,
Unaware of how our body is,
How our body parts are feeling.
Go ahead and do a quick body scan and notice if you can feel any sensation.
It could be pain or tingling or just warmth.
Or maybe you're feeling nothing and that's an awareness in itself.
Just allow your thoughts,
Your awareness,
Your attention to rest on your body,
Picking up any subtle sensation that you might be feeling.
Breathing through it.
Connecting with your body and your breath.
And if you notice that there is a body part that feels off or feels pain or tension,
I want you on the next inhale to breathe in the intention of relaxation.
And as you exhale,
Exhale that relaxation to that body part,
Sending that body part love and attention.
And take a few minutes now in silence doing this,
Scanning your body,
Noticing your body parts,
Noticing what your body is trying to tell you and sending love and attention.
With your inhales and exhales to the part that needs it the most.
Belly pain.
Our bodies are the vessels that our souls reside in.
Let's keep connecting to our bodies.
Let's keep listening to our bodies.
Let's deepen that connection with every breath.
And as you continue to do that,
I want you to go ahead and notice if there's any feeling associated with any body part,
Any emotion.
So as you continue scanning for body sensations,
Go ahead and also notice feelings and emotions that may reside in your body.
No matter what that emotion is,
Whether it's joyful or sad.
Be aware of it.
Go ahead and label it.
Don't worry.
Give it a name.
Just keep breathing through it.
And allow whatever doesn't serve you anymore to be released with the exhale.
So on your next inhale,
Set the intention of releasing blocked emotions.
Emotions that are residing in your body.
Emotions that are ready to be released.
It's time to let them go.
So inhale the intention of release.
Exhale that emotion out.
Know that you are in charge of how you feel,
Of your body,
Of your emotions,
And of your mind.
Take that power back with every inhale and every exhale.
Connecting deeper with your true self.
Emotions all within you.
And if you have strong emotions or challenging emotions that are surfacing as you're doing this practice,
Maybe bring your right hand and place it on the middle of the chest,
On your heart center.
Giving yourself some extra love and attention.
Allow whatever needs to flow out to flow.
With every inhale and every exhale,
You're giving more love and more attention to your body,
To your feelings,
To yourself.
The more we consciously breathe,
The more we're aware of our breath,
The more we are able to regain control over our emotions and our health and connect deeply with who we are.
So keep following your breath.
Allow the breath to guide you,
To flow through you,
To help you release physical pain,
Physical pain,
Or emotional pain that no longer serve you.
It's time and it's safe to do that.
Allow yourself to let go.
Allow your body to feel.
Allow your emotions to surface and allow them to be released.
And now on your next inhale,
I want you to now also pay attention to your thoughts.
How's your mind feeling?
What are the qualities of your thoughts?
What's going through your mind?
Allow the breath to help you turn the attention to your thoughts and start to slowly distance yourself from them.
Become the observer of your thoughts.
Feel free to label them.
Be fully aware of them and notice them.
Notice if they're positive,
Neutral,
Or negative,
Or maybe they don't exist.
Maybe you are in that silent,
Silent state that embrace that.
And if there are negative thoughts,
Use the breath again and set the intention on the inhale to release that negative thought and exhale it out.
Keep using the breath as a tool to help you release,
To help you get centered and grounded,
To help you connect with yourself.
And as you spend another minute or so aware of your thoughts,
Notice if any thought is bringing up an emotion.
And again,
Use the breath to notice that emotion,
Acknowledge it,
And then release it with the exhale.
Observe your thoughts.
Observe the effect of your thoughts on your emotions and maybe on your body.
Is it changing anything?
Can you imagine?
Now slowly release your focus and attention on your mind and your feelings.
And just connect again with your breath.
And be aware fully of your state.
Knowing that it's ok to feel.
And it's ok to be aware of how you feel.
Knowing that you have the tool,
The breath,
To centre you,
To guide you.
To help you release.
To strengthen you.
It's always with you.
And it is yours.
So claim it.
Know it.
Connect with it.
Use it.
And on your next inhale,
Take a deep,
Deep breath in.
Hold the breath at the top for as long as you can.
For as long as it's comfortable.
And then gently release it in a long exhale.
Allowing everything to be released.
Let's do this two more times.
As we begin to end this practice and come back.
So inhaling again,
Deeply through the nose.
Holding the breath at the top.
And release when ready.
Last time inhale.
Deep inhale.
Hold the breath.
And then release everything out.
Now slowly,
Taking your time,
Start to bring your awareness to your body.
Moving your fingers.
Moving your toes.
Taking your time to wake up the body.
Gently,
Mindfully and kindly.
And when you're ready,
Just take a minute in silence to reflect on your experience.
Before you open your eyes.
And when you're ready,
You can gently open up your eyes.
Thank you for practicing with me.
Namaste.
