Hello and welcome to this meditation to help you intuit the answer to any decision you are faced with.
My name is Juana and I'm so delighted you've joined me.
Start by finding yourself a comfy position.
Seated or laying,
Back is straight,
But not stiff or tense.
Don't force yourself into any posture that isn't easeful.
This practice is all about listening to yourself after all,
So choose a position that you can easily maintain for our entire session together.
Relax your shoulders,
Soften your chest,
Let go of any tension you may be holding,
And if you haven't done so already,
Close your eyes and turn your attention to your breath.
Take a few slow and deep ones to settle in.
Full breath in,
Full breath out,
Full breath in,
Full breath out.
Paying attention to the subtle sensations of breathing,
Notice the rising and falling of your chest,
The air entering and leaving your nostrils.
Pay attention to these natural rhythmic movement patterns.
Your breath is always happening in this present moment,
So it's your strongest anchor to the here and now.
Use it to help you let go of thoughts of the past or future,
Simply by paying attention to it.
In and out,
In and out.
When you're able to achieve a present state,
It is much easier to hear your inner voice of wisdom.
That is exactly what you are here to do today.
We will now shift into a 5-7-3 breathing pattern to help quiet your mind so that you can not only gain access to your intuition,
But also help you breathe more efficiently and elicit a relaxation response to relieve lingering stress.
This breathing technique is based on a 5-second inhale,
Followed by a 7-second exhale,
And then a 3-second pause.
Go ahead and place each of your hands on either side of your ribs so you can guide and monitor their movement.
These will move out during your inhale,
And they will move in during your exhale.
Nice and simple.
If possible,
Breathe in and out through your nose,
Mouth closed.
You ready?
Let's do it.
We will be taking a few cycles of breaths together,
And once you get the hang of it,
I'll leave you on your own for a minute or so.
Start by exhaling any air left in your lungs,
Feeling your ribs move inwards as you completely empty out.
Inhale,
Feeling your ribs move outward,
Letting all the air in.
And then exhale,
Feeling your ribs move inward,
Letting all the air out.
Good.
Now pause.
And again,
Inhale,
Feeling the expansion outward.
And exhale,
Feeling the contraction back down.
Pause.
You got it.
Only counting now.
Remember the 5-7-3 pattern.
So inhale,
2-3-4-5,
Exhale,
2-3-4-5-6-7,
Pause,
2-3,
Again,
In,
2-3-4-5,
Out,
2-3-4-5-6-7,
Pause,
2-3.
On your own now.
I'll check back in with you.
Stay connected with the movement of your ribs.
Wonderful.
Transition into a breathing pattern that is most relaxing to you.
Hands by your sides or on your lap to start.
We will now tap into your head,
Heart,
Gut,
And entire body for the answer you are seeking.
Bring to mind whatever decision you are faced with.
Envision it in your mind's eye in as much detail as you can.
We will begin with the head.
Place your hands on your head and proceed to ask these questions of yourself.
What does your logic think about this situation?
What do you want on a logical level?
Listen and gather any insight that may come to you.
Don't overthink or force it.
We will shift to the heart.
Cuff your hands on your chest,
Tune into your beating heart and ask it these questions.
What is your heart trying to tell you about this choice or situation?
What are you seeking emotionally?
What is your heart calling for?
In other words,
What does your heart want?
Feel what your heart is yearning for.
Does it match with what your logic has told you?
Next,
Place your hands on your stomach,
Your gut.
What is your gut trying to tell you?
What do you want intuitively?
What is your intuition telling you?
Does it align with your head and heart?
Lastly,
Tune into your overall body and take it through the different options and routes you can go down or the decision you feel called to make.
Do you sense your body expand or contract when you contemplate your decision?
Expansion means you are on the right track,
Getting closer.
Contraction means you are veering off course or there is still fear you need to work through before you move forward.
What decision is best for you to take right now based on what your head,
Heart,
Gut and body have all told you?
Do all of them align?
Is there a way to make them align?
What are you called to most right now?
Or perhaps you aren't called to any choice right now.
There may be too much split energy and no clear direction.
Sometimes not making any decision is the best thing you can do as you wait and gather more clarity and information to help steer you in the right direction.
That is perfectly alright too.
Listen and trust yourself.
Be patient with the process.
Give yourself a few more moments to fully integrate the guidance you have been imparted with.
Before we leave,
Thank yourself for choosing to go inward and not outwards for answers today.
Feel grateful that you are strengthening your own trust muscles.
The more you choose to listen and trust yourself,
The better you will become at it.
Just like strengthening your muscles through constant physical exercise,
You can become a master at your own decision making process.
The best answers,
After all,
Are always within you.
No one knows you better than you.
You just have to quiet down and listen.
And so this meditation is here for you anytime you need it.
We will now transition out.
Connect with where your body makes contact with the ground,
Rooting you into this time and space.
Start by wiggling your fingers and toes,
Then rotate your wrists and ankles,
And slowly open your eyes.
Thank you so much for joining me in this insightful session.
I hope you got so much out of it.
As always,
Let me know how it went for you and what guidance you received.
I always love hearing from you.
And of course,
Follow along for more to come.
