Hello,
And thank you for joining Inner Gem Meditation.
My name is Priya,
And today I'm going to lead you through a meditation that will invite you to bring self-awareness to your sensations and control how you plan to move throughout your day.
So to begin,
Let's first start in a seated position.
I invite you to lift your shoulders up by your ears,
Gently roll them back,
Lifting your head to the sky,
Lengthening your spine.
Find comfort in your posture.
When you're ready,
Gently plant your feet on the ground.
I invite you to close your eyes.
Pay attention to the noises around you.
While sometimes we may find these noises to be distractions,
They are also gifts as they provide a space to feel present in the moment.
In your comfortable seated position,
You will begin to focus on your breath,
Bringing awareness to your stomach and any tension you hold there.
How can you find a deep inhale from your belly?
Cultivating the inhale through your nose,
We will breathe two times together before we go into our natural breath.
So when you're ready to join,
Breathing in for four counts,
Finding that breath within your belly,
Taking an inhale for four,
Three,
Two,
One.
Holding it for a moment at the top,
Finding yourself inhaling a little deeper.
And when you're ready to let go,
Exhaling for four,
Three,
Two,
One.
In this moment,
Allowing yourself to find your natural breath.
Next breath we will take together,
We're going to start bringing self-awareness to our breathing.
As you take in a deep breath this next time,
You're going to breathe in all the emotions that you have been feeling that you do not want to feel anymore,
That have either distracted you,
Made you feel heavy or bogged down.
In our inhale,
You will release these emotions.
They will no longer be present in this space for your existence.
When you exhale,
It might feel heavy and that is okay.
We invite that experience in this space because this space is for you.
So when you're ready,
Joining me in your next breath,
Cultivating the energy from your belly,
Breathing in all those heavy emotions for four,
Three,
Two,
One.
Holding it at the top,
Deepening our inhale,
Rounding up all the emotions.
When you're ready,
Letting out a heavy exhale,
Maybe a heavy sigh,
Letting the emotions go.
Finding yourself centered back to your natural breath.
In today's meditation,
We are going to practice the art of crafting and creating how you want to move and exist throughout the day.
We let go of all the heavy emotions.
Now for today,
I'm going to ask you to think of one word.
This word is one emotion you want to feel.
You enjoy feeling,
You miss feeling,
Or you want to bring back into your space throughout the day,
Throughout the week.
Maybe it's joy,
Maybe it's happiness,
Maybe it's being at peace.
This is your space to cultivate and bring awareness to how you want to feel.
In your next few breaths,
I ask that you imagine what this word looks like in your mind.
Maybe you see the word,
Maybe you see its letters.
Maybe your eyes start to fill with a certain color.
Maybe this color represents the emotions that come with this word.
This word is your emotion.
It is how you want to feel and move throughout the day.
You have the power to choose your emotions.
Now you may feel some distractions coming into your mind and that's okay,
Some thoughts,
Some reminders of the day.
Invite them in and gently ask them to step aside or to leave your mind.
We are focused on your emotion.
Bring your awareness and attention back to how you want to feel.
You have the choice in this meditation to embody the physical presence of this emotion in your practice.
Now in the next few breaths,
Imagine what this emotion you have chosen to bring to your day looks like and feels like.
When you feel this emotion,
Ask yourself,
What am I doing?
What am I doing today?
What am I doing this week as I visualize an activity or feeling that gives me the sensation of this emotion?
Sometimes we tend to tense up in our jaw.
We tend to hold weight in our shoulders.
I invite you to pay attention to how your body releases its tension with positive emotions.
How has visualizing this emotion changed the way you are sitting?
Maybe the emotion on your face,
Maybe you're smiling,
Maybe you catch yourself in moments of joy.
What does this feeling bring to your body?
As you begin to cultivate the energy in your body,
In your mind and in your heart,
You are now beginning to put into your physical space the energy of this emotion.
This emotion that you are choosing to experience today,
This emotion that you want to feel throughout your week.
As you begin to come back to your natural breath,
How can this emotion,
This thought,
This feeling,
This word be at the forefront of your present day?
What are some ways you can remind yourself that when things this week or today get tough,
I have visualized what I want to feel and I will be at centered and balance to come back to this practice so I do feel it again.
I invite you in the next few breaths to come back to your breath and your breathing slowly roll in your head from side to side.
Maybe you feel tension in your shoulders,
So beginning to bring some warmth and movement in your body and when you feel ready,
Gently opening your eyes slowly and asking yourself,
How do I feel?
In this practice,
How has focusing on emotion served me?
How have I now created around me?
How have things possibly changed or added to my feelings today?
What emotions did I let go and what emotions did I bring in?
We tend to allow outside distractions and upsets affect how we react,
Disconnecting us from our sense of awareness to our emotions.
When this happens,
We often feel things we do not want to feel.
We feel in ways that do not serve us.
When we find a way to stay present and invite how we choose to move throughout the day,
We create space for new opportunities and positive experiences to pay attention to.
Today I hope your experience is joyous throughout your day.
I hope you feel balance and I hope you feel harmony with yourself.
Thank you for meditating with Inner Jane.
My name is Priya Sota.
Namaste.
