Welcome to this guided meditation.
I'm Rona Lynn.
I'm happy you're here.
This meditation has been created to bring ease and comfort when you're experiencing anxiety or discontent.
The aim is to center you and restore your well-being.
This is a self-care practice so surrender to my voice and the sounds.
There's nothing you have to do.
There is no right way to experience this meditation.
Maybe you're new to meditation.
It's all good.
You'll find that each time you listen to it you'll notice something different.
That's what happens when you shed the layers of constraints that have bound you over time.
Ideas,
Beliefs and memories that you have outgrown will fall away.
This meditation will remind you of who you are.
There will be a comfortable familiarity.
Something you have forgotten or missed.
It is yourself,
Your true self.
You've worked hard to fulfill the expectations of others and honor your responsibilities.
But there's been a cost and the price has been that parts of you have been hidden or forgotten.
Now it's time to surrender your ideas and efforts and awaken that still voice within you.
So I want you to get nice and cozy.
I recommend lying down with a blanket to cover you.
If you're not able to do that just find a comfortable place to sit where you'll be undisturbed.
If you can cover your eyes using an eye pillow or a soft cloth that will also be very beneficial but it's not required.
Just close your eyes and settle into the support whatever it is that holds you.
The first thing I'd like you to do is notice the initial place your mind goes within your body.
Notice any tensions that may exist.
You may even like to kind of make an assessment on a scale of one to ten about how they feel.
This is very helpful when you're beginning a meditation practice because it's a practical exercise that will demonstrate how you're able to benefit as you reassess later.
So notice any places of tension within your body or your mind.
Measure them if you like and then let that go.
Just as a cloud passes through the sky or a leaf floats gently along a river notice your thoughts and let them flow just like that.
It's natural during sound meditations to lose your sense of time and space.
You may even fall asleep and if you do all the sounds and words will still be heard and felt at a very deep level.
There's no need to put a great deal of effort into listening.
Rather I invite you to allow the sounds and words to flow into you unobstructed by any effort.
Even the words are just sounds.
Understand that the whole universe consists of vibration and just trust that you will resonate with exactly what you need in this moment.
If at any time you feel a disturbance of some kind just gently remind yourself to find the rhythm of your breath.
Feel the familiarity of this place,
Your home.
Watch it.
Feel it,
This breath.
Your whole body and mind is softening,
Surrendering more and more.
All effort becomes easier and lighter as the rhythm of your breath creates a flow.
Let your breath guide you inside.
Let it invite you into yourself.
Gently,
Gently.
With each breath feel the rhythm,
The gentle rhythm of your life.
The rising and the falling,
The expansion and the contraction.
The vast and beautiful garden of your life.
See yourself in this garden.
Feel the comfort of a gentle breeze and the sound of a gentle stream.
Feel the comfort of this space where you are alone but feel connected to all that is.
So that even though you're alone you don't feel lonely.
It's a comforting feeling,
This being connected.
Knowing that there's nothing you have to do,
Nothing you have to say or think.
Each time you listen to this meditation the picture of who you are and where you fit will become more and more clear.
It will wash away doubts and concerns and remind you of what you need to do.
So for now I want you to feel how your breath guides you into the depth of your heart and your spirit.
With each breath imagine breathing into your heart.
Softening and opening the space around your heart so that your heart itself can breathe.
Just imagine it.
Imagine a gentle touch at the crown of your head.
It might be a gentle breeze,
Perhaps a gentle flow of water or the warmth of sunshine.
Feel a softening of the muscles beneath your scalp.
Washing away any tensions in your forehead and the back of your head.
Feel the wave of relaxation wash across your face.
Feel the waves upon it,
Softening the muscles around your eyes.
You feel your eyes sinking deeper in their sockets.
You feel your breath rolling in and out like a wave.
And this wave softens the muscles of your cheeks,
Making them nice and smooth.
Relaxed.
Each inhalation brings in a wave of relaxation.
And with each exhalation it carries out all tensions.
You feel the muscles around your mouth and jaw loosen and relax.
Even your tongue just rests gently inside of your mouth.
Now the wave washes across your neck and your shoulders.
And you feel all the weight of your concerns and worries,
Your responsibilities,
Your anxieties,
Even your expectations.
You feel them dropping,
Dropping,
Dropping away,
Carrying away all tension.
You feel lighter and lighter.
Each inhalation brings in more softening and more relaxation until you feel it rolling over and down your arms,
Carrying away any tension at your fingertips.
Delicious feeling this surrender.
The endless wave washes across your chest and over your stomach,
Loosening and softening any tension and carrying it away as you breathe out.
A new breath arrives and it washes down your back and bottom,
Massaging and releasing all tension harmlessly to the earth beneath you.
And you feel lighter and lighter,
Easier and easier.
Each breath you surrender more and more.
Again the wave gathers strength and brings forth more relaxation as it washes over your pelvis and rolls over and under your thighs,
Your shins and your calves.
You can feel the rocking sensation of this wave as though you are floating,
Fully supportive and weightless.
And this wave nudges and loosens the resistance and old stories that have been stuck and carries them away.
As you feel yourself becoming lighter and lighter,
As any remaining heaviness is dissolved and carried away,
It spreads out like water on sand,
Exiting your feet and toes.
As though you are the breath,
And it feels more and more like a place that feels like home,
A place of familiar deep belonging.
You feel the ease with which life itself gently settles into your body.
You feel as though you are being held and supported,
Effortlessly.
As you settle more deeply into this place of belonging,
You can now see old experiences from a greater distance.
And you realize they are not part of you here and now,
They are very far away.
In fact,
They seem to be moving back and forth with the wave,
At first coming closer so that you can see them and then being carried away,
Easily and harmlessly with your exhalation.
You may hear voices,
Old criticisms and negative thought streams that were held within these experiences,
They are now dissolving.
Everything is softening and breaking up and becoming easier and smaller and lighter.
And it makes you smile inside to know that these are external and not part of who you are.
Instead,
You feel the loving support of the space you have created here.
A place to rest your body and your soul.
Because the universe loves you and wants the best for you.
It has created this place for you to nurture yourself,
Yourself and your dreams and your ideas.
You are in a place of infinite possibility where there is flow and flexibility.
And so you allow the old experiences to flow with the current away from you.
They are harmless.
And you release them to carry on their own journey.
You send them love and say farewell.
Because it's time for you to continue on your path.
Your new path that is perfect for you.
You're being prepared for greatness because you are worthy and deserving.
Allow my voice to be your voice.
I cherish myself and nurture myself.
I no longer waste time and energy seeking approval.
Instead,
I focus on being my own best friend and advocate.
I am understanding of myself when I fail.
I recognize where I started and how far I've come.
I nurture myself just as I would nurture and support my children or dear friends and loved ones.
In doing so,
I renew my energy and set myself up for continued success in the future.
I acknowledge my needs.
I am open about them with myself and others.
I am pursuing fulfillment of my needs.
I make time in my days for enjoyment.
I love how happy I feel when I allow joy to balance out the stressful moments.
I ensure that I experience carefree moments during busy times.
I capture idle moments for my own pleasure.
The simple things are some of life's most underestimated joys.
Gently,
Gently,
Bring your awareness back to your breath.
Feel the gentle rhythm,
The expansion and contraction of your lungs.
The rising and falling of your chest and belly.
Each breath brings more and more vitality back to your body.
You become aware of the gentle rhythm that follows you into your life.
You feel the sensations of your body again.
As your spirit returns and steps into your feet as though they were warm cozy slippers,
You welcome your spirit home to the container that carries it everywhere.
As your spirit settles back into your body,
You notice how your breath knits together all the parts of you into one complete being.
Your whole self.
You feel your legs and hips,
Your belly and back.
You feel the rise and fall of your chest.
You notice your neck and the back of your head.
Your breath spirals down your arms and into your hands.
And you feel life come back to you,
To your whole self.
With the next exhale,
You might like to create a truth statement.
From this breath forward,
I choose to prioritize my self-care so that I can give genuinely and generously to myself and others.
From this breath forward,
I choose to prioritize my self-care so that I can give genuinely and generously to myself and others.
As you gently come back,
Notice any shifts in your body or your mind.
Be aware of any changes in your posture,
Tension,
Pressure or relaxation.
What do you notice?
What do you notice?
Be aware of your inner acceptance.
Feel your grateful heart and how it beats,
How it speaks to you.
The gratitude for life itself.
How this breath is a gift that will be your daily reminder of your worth.
How this breath is a gift that will be your daily reminder of your worth.
Be grateful for this simple breath of life.
Let your breath hold your awareness in a way that lets you rise to the surface of your body.
Now you can choose to drift into a deep sleep,
Or you may be ready to open your eyes slowly and gently.
Be grateful for not all can see what you see.
Take these eyes and grateful heart out into the world.
May you be safe.
May you be healthy.
May you be happy.
May you live with ease all the days of your life.
Thank you.
Namaste
