This is Rasa.
Welcome to your guided meditation.
Find a quiet and comfortable place to sit or lie down.
Softly close your eyes.
Before anything else,
Take this moment to allow yourself to simply arrive as you are right now.
Enter into this moment just as you are and let yourself just be as you are.
Take a deep and slow breath in and breathe out deeply and slowly.
Let it all go.
Keep breathing just like this for a few more moments.
Now continue to breathe at your natural rhythm and notice the path of your breath,
How it flows.
The moment you notice the path of your breath is when you let go of anything constricting or limiting.
Notice when you begin to rediscover the relaxed,
Open and infinite you.
Feel how the cleansing energy of your breath releases the tension you may hold in your body,
Feet,
Soles,
Ankles,
Lower legs,
Knees,
And shoulders.
Knees,
Thighs,
The entire upper legs,
Hips,
Pelvis,
And shoulders.
Feel how you become more and more relaxed.
Each out-breath purifies and rejuvenates your stomach.
Chest,
Heart,
Shoulders,
Throat,
The entire neck.
Upper and lower arms.
Wrists.
Hands.
Fingers.
Jaw muscles.
Muscles at the sides of your head near the temples.
Lips.
Cheeks.
Nose.
Muscles around your eyes.
Eyes.
Ears.
And the entire head.
Your entire body is bathing in the tranquil waves of relaxation.
Now tune in or reconnect with the feeling of being a baby.
If this is not available to you,
That's ok.
Simply listen to my voice,
Choose and feel the energy that resonates with you.
To help you connect,
In your mind visualize a loving,
Smiling baby and feel how your body responds to this image.
Focus and immerse yourself in the feeling of seeing through the eyes of a baby.
With your awareness,
Exploring the world for the first time with the authenticity,
Vulnerability,
Excitement and joy.
Imagine yourself as a baby,
Touching new things,
Toys with your curious little fingers.
See yourself taking your first tentative steps,
Softly falling down and rising up again.
Feel and visualize clearly seeing everything without making any stories around it,
Without over-analyzing with no criticism or judgement,
Everything just as is.
See the world through the eyes of the baby,
Experiencing the beauty,
Excitement of uncertainty in the present moment.
Visualize laughing in times of uncertainty,
Not taking it so seriously.
Each moment brings you new insights.
There is no self-separation from the world around you,
There are no questions or doubts about who you are because you are born enough,
You were born in your fullness,
Totality just as you are.
A drop of water is a drop of water already formed as this drop of water,
Complete.
It cannot add more water to be what it is,
It is simply a drop of water.
You as a creation,
As this human being,
You simply are in your totality,
Your enoughness,
Your worthiness.
There are seasons and changes this whole world goes through,
Including you and this is part of life,
But all natural things as they are,
Even through changes in this moment in time,
These things,
Including you,
Are enough.
What makes you believe that you aren't enough is the noise around you and it is to your benefit to learn,
To listen to the language of nature,
Where it shows that all creatures and creations are made to its perfect form and content.
Whatever your internal story is right now,
Positive or negative or somewhere in between,
You have the absolute choice to transform your life with all the love,
Wisdom and power that comes from within.
See yourself tuning down the dial of the outside opinions,
Words,
All that noise.
Visualize turning this dial way down.
In this moment,
Simply listen to the inner silence and the loving heartbeat coming from within.
Now,
With your inner eye,
Travel anywhere through nature and pick an object that resonates with you,
A flower,
A butterfly,
A leaf.
Simply observe it in its perfection,
The colours,
The patterns,
So intricate and so beautiful.
Now,
Visualize the eye of the baby with its unique colour,
Patterns,
So intricate and so beautiful.
You are a major part of this world.
You have always been and you will always be.
If any negative,
False beliefs pop up from time to time,
Simply ask yourself,
Do these thoughts and beliefs help me grow?
Consciously,
Deliberately in your mind,
Right now,
Choose to be open to the thoughts that encourage growth and self-love,
Self-appreciation.
I want you to take an inhale and a deep exhale and another one like this.
Make it audible if you like.
Let go of the limiting feelings,
Feelings that make you feel trapped and heavy.
Inhale deeply and exhale and drop it,
Let it go.
Do it again or a few times.
To begin to shift your inner energy into feeling lighter,
Freer.
Place the left palm of your hand onto your heart space.
Reconnect again with the feeling of being a baby,
Little version of yourself that is infinite.
The moment you came into this world,
You grew the seeds of infinity everywhere.
You are the infinity itself.
Each heartbeat resonates with the seeds of your infinite worthiness.
Visualise yourself holding the little version of yourself,
Hugging,
Caring and loving it unconditionally.
Feel all that love,
Care and nurture spreading through each part of your body,
Organ,
Each cell,
Your mind and right through your beautiful soul.
While holding the little version of yourself,
Feel the radiating self-love.
Repeat the following words in your mind or out loud.
I am remembering my infinite nature and potential.
From now on,
I will consciously remind myself to look deep within myself for truth and guidance.
I will look into my own heart.
I am one of a kind.
There is nobody like me,
Yet I know that we are all connected.
Each and every day,
I become a more aware human being.
Each and every day,
I am aware that I leave the unique imprint on humankind.
I completely and profoundly love and accept myself.
Holding your hand on your heart space,
Feeling your heartbeat,
Feel it melt whatever armour you have put on.
Feel it vanish any walls you have built so high.
Feel your heart.
I see you.
I hear you.
I feel you.
I acknowledge you.
And I want to be with you.
Relax,
Let these words sink into your conscious and subconscious minds.
Feel everything falling back into its natural and positive place.
In the days to come,
Choose the positive,
Empowering mental images,
Thoughts and affirmations that will change you the way you feel.
Feel how your body and mind responds to the new beliefs as they form and then witness all the positive changes in your day to day life.
Now turn your attention to the breath once again.
Become aware of your heart space,
Remembering the feeling of being whole,
Being enough as you are,
Just like that drop of water,
Just as that baby.
Now slowly shift your attention to each part of your body.
Lower body.
Your upper body.
Notice how it feels right now.
Begin to move your body slightly.
Stretch it or even shake it a bit.
Bringing physical sensations back into your body full of new insight and awareness.
Gently open your eyes.
Reflect on your recent experience and insights you have gained through this meditation practice.
Think about a way of including this practice into your life and how it can deepen your understanding of the world and yourself.
That should be enough.
You
