Hey,
Difference Maker,
Welcome to this meditation.
Today we're going to explore a framework that can help you feel more balanced,
Centered and aligned with your true self.
It's called the Core Framework,
And it's designed to guide you through moments of stress or uncertainty,
Bringing you back to a state of wholeness and calm.
With this framework,
You'll scan your body,
Heart and mind and create a balance and flow so you're able to tap into your core,
Your true self,
Where your inner wisdom and power reside.
Now find a comfortable position,
Either sitting or lying down.
Close your eyes if that feels comfortable for you.
Take a deep breath in through your nose and gently release it through your mouth.
Begin to let go of any tension you may be holding in your body.
Let's begin.
We start with the first step,
The C in core stands for check yourself.
Bring your awareness to your body.
Notice how you're feeling physically in this moment.
Are there any areas of tension,
Discomfort or heaviness?
Take a moment to scan your body from head to toe,
Noticing without judgment.
Take your forehead,
Your jaw,
Your shoulders,
Your diaphragm,
Your hips,
Legs,
Ankles,
Feet and toes.
Now take a deep breath in and as you exhale,
Allow yourself to release any tension you're holding on to.
Imagine that with each breath out,
You're letting go of any stress or discomfort.
You can try a big lion's breath and be a bit forceful on the exhale or you can exhale more gently on a hum or a moan.
Choose what feels right today and take five breaths or until you're feeling lighter in your body.
As you continue to breathe,
Remind yourself of the importance of self care.
Your body is your foundation.
When you take care of your physical needs,
You're creating a stable base for your entire being.
In this moment,
Commit to listening to your body's needs and honoring them.
When you sense or recognize your body is heavy or tense or off in any way,
Return to focus on your breathing.
Next,
We move to the second step.
O in core stands for own your feelings.
Now you're going to shift your focus to your heart space.
Tune into your emotions.
What feelings are present for you right now?
There's no need to change anything.
Just notice what's there.
It might be helpful to silently name the emotion you're experiencing,
Whether it's calm,
Anxious,
Joyful,
Sad,
Or something else.
If that's difficult right now,
It's okay to just be aware an emotion is there.
As you become aware of your feelings,
Consider how you can honor them.
Every emotion you experience is valid and has a positive intention.
To allow yourself to feel without judgment,
If you're holding onto emotions that no longer serve you,
Visualize setting a gentle boundary,
A protective barrier that keeps your heart safe and also allows you to process your feelings in a healthy way.
Take a few more breaths here and with each exhale,
Release any emotional weight you may be carrying,
Thanking your emotions for making you more aware and creating space for self-compassion and kindness towards yourself.
Now let's focus on the third step.
Renew your mind.
Bring your attention to your thoughts.
Notice the flow of thoughts moving through your mind like clouds passing in the sky.
You don't need to engage with them,
Just observe them as they come and go.
Your mind is powerful,
Capable of shaping your reality through the thoughts you choose to hold onto.
Take a moment now to consciously shift your focus to thoughts that uplift and empower you.
If a negative belief pops up,
Just thank it for making me more aware and gently send it on its way,
Adrift on a floating cloud.
What positive affirming beliefs can you embrace in this moment?
As you breathe,
Repeat a gentle affirmation to yourself such as,
I am resilient.
I am capable or I am enough.
Let these words resonate deeply within you,
Renewing your sense of strength and clarity.
Finally,
We arrive at the fourth step,
E in core stands for engage your power.
Now that you've checked in with your body,
Acknowledged your feelings and renewed your mind,
It's time to tap into your inner power.
This power is your authentic self,
The part of you that is connected to your deepest purpose and truth.
Visualize a warm,
Glowing light at the center of your being,
Deep within your core.
This light represents your true self,
Strong,
Radiant,
And balanced in body,
Heart and mind.
With each breath in,
Imagine this light growing brighter,
Expanding outward and filling your entire body with its energy.
This is your power,
Your essence,
Your soul.
When you're aligned with this core,
You're able to act with purpose,
Maintain balance and stay true to who you are,
Even in the face of challenges.
Take a moment to breathe into this light,
Feeling its warmth and strengths infusing every part of your being.
As we come to the end of this meditation,
Take a few deep breaths,
Feeling the energy of your core,
Your true self,
Still present,
Fully integrated and strong within you.
Know that you can return to this core framework whenever you need to reconnect with yourself and find balance.
When you're ready,
Gently begin to bring your awareness back to the present moment.
Wiggle your fingers and toes,
Give yourself a good stretch if that feels right,
And slowly open your eyes.
Take a moment to thank yourself for this time of self-care and reflection,
And remember you are whole,
You are balanced,
And you are enough.
And so it is.
Thank you for joining me in this meditation.
Keep unboxing yourself so you can unleash your power.
