Let's Get It 2.0

This is a meditation meant to energize someone into taking action. The person who could use a reminder that they are the best! I want them to remember their strength and visualize their success! You will ground yourself with some breath-work and then use a combination of affirmations, contemplation, and manifestation to power you to realize your true potential.

Transcript

What's good,

Legend?

One of my favorite quotes is from author Ralph Waldo Emerson.

He says,

What lies behind us and what lies before us are tiny matters compared to what lies within us.

It can be so easy to get caught up in a past that we can no longer change or get anxious about a future that hasn't even happened yet,

That we can forget about the power we possess to create absolute magic right here,

Right now.

In case no one else has told you yet today,

You are a force and you are capable of so much.

I believe in you.

If you seem to have lost your way,

This meditation will help you to curb your mental garden and return you to your source.

We will start with a simple breathing technique to calm the body and mind,

Go into an open awareness meditation to tap into ourselves and then our surrounding environment,

Plant some affirmations,

And then take some time to contemplate so that you can celebrate all that you already are.

Let's start by getting into a comfortable meditation position.

Try to be relaxed yet alert and ready to explore your inner world.

If you're comfortable with it,

I invite you to gently close your eyes or find the shallow gaze on the floor ahead of you.

Let's kick this thing off with a deep inhale and exhale to settle in.

Take a deep breath in through the nose.

Open your mouth for a big exhale and let it out.

Let's start off with some just belly breathing,

Right?

I invite you to place one hand on your heart and one hand on your belly.

We're going to explore a five second inhale through the nose followed by a five second exhale out the nostrils.

Let's start with a deep inhale.

Let's fill up for a count of 1,

2,

3,

4,

5.

Exhale 2,

3,

4,

5.

Breathe in 2,

3,

4,

5.

Breathe out 2,

3,

4,

5.

Keep going on your own.

Fill up.

Exhale.

Inhale.

Exhale.

Two more breaths.

Last one.

Inhale.

Exhale.

And let it go.

I want you to release that technique and find the nice and natural rhythm of your breath.

Let's begin by tapping into your thoughts.

What are you thinking in this very moment?

I want you to observe your mind.

And acknowledge the thought without judgment.

It's like you're seeing an old friend,

But you've got to get somewhere really quick.

You wave,

You exchange quick pleasantries,

And you go about your way.

You don't hold on to the thought and ruminate.

You just let it pass like a cloud in the sky.

And the same thing for this thought.

Acknowledge it and let it pass without judgment.

I invite you to tap into how you're feeling.

Maybe you're starting the day with this meditation.

And you're feeling restful from a beautiful night's sleep.

Or maybe you're ending it and you had a tough day today.

I want you to acknowledge that emotion.

Sit in it,

Feel it,

And then let it go.

Because just like our thoughts,

Our emotions and our emotions aren't us.

The more we can acknowledge this,

The more we can respond to our feelings with healthier choices.

And actions that allow us to show up as the person we know that we can be in this world.

I want you to take a moment to go into a quick body scan.

Start at the head.

We're down to our neck.

We tend to have a lot of tension here,

So maybe you're looking to the left,

Looking to the right.

Looking for sensations.

But these aren't bad or they aren't good.

We're just checking in and acknowledging them.

Take those shoulders,

Pull them up towards your ears as you drop them and exhale.

Allow the stress to melt away.

Bring your focus and attention to the air of your chest.

I want you to feel it rise and fall with each inhale and exhale.

Let's go to your arms and follow that awareness down to your fingertips.

Maybe you're wiggling those fingers.

Maybe you're squeezing the fist and then just releasing it and letting that tension go.

Bring your attention to the air of your core,

Your belly.

As you continue to inhale,

You're noticing the rising and falling.

With each inhale,

You're filling up like a balloon.

With each exhale,

You're shrinking into your body.

What do your legs feel like?

The front of your thighs,

Your glutes,

The back of your thighs.

Are you holding any tension?

What's going on?

Let's tap into our calves and then our shins.

What do you notice?

Maybe you're pulling your toes in towards your shins and then you're pointing them away.

Feeling those calf muscles stretch out.

I want you to bring your attention to the bottom of your feet and your heels.

If you're sitting down,

You're feeling whatever surface it is that you're standing on just holding you up.

Or maybe you're laying down and you feel the back of your heels just sinking into that same surface.

How does that feel?

I invite you to turn your attention to the sounds in your environment.

Maybe you're noticing something that you didn't before.

Maybe you hear the sounds of people walking in the background or shuffling in another room.

Or the humming of a refrigerator or ceiling fan.

Maybe you're tapping into that silence,

That sound of silence around you.

What do you smell?

What are the scents in your immediate environment?

Just tap in.

What do you taste?

What do you feel right now?

Maybe it's the shirt,

The fabric against your skin.

Maybe you have your hands interlaced in one another.

You're just feeling that awareness of touch.

Or maybe you're feeling your body just sink into the structure that's cradling you right now as you meditate.

I invite you right now,

If your eyes are closed,

To gently open them.

Keeping a soft gaze,

Just taking in some of the sights of your immediate environment.

What do you notice?

Anything new?

Gently close those eyes again.

I love this exercise for just rooting us in the present moment.

We're going to release that technique.

And then we're going to go into a little bit of affirmations.

How we speak to ourselves is powerful.

So I want you to plant some seeds of empowerment right now and talk to yourself like you would a best friend.

I want you to repeat after me to yourself and really try to embody these words.

I am enough just being who I am.

I am important and I deserve to take up space.

I'm exactly where I need to be right now.

Note to self,

I'm proud of me.

I'm not defined by my past,

I'm driven by my future and the actions I take today.

I have all the tools I need to take the next step.

The only thing that can stop me is me.

I want you to sit with those words of empowerment for a little bit and just allow them to sink in.

Now I want to spend a little time contemplating.

It's your moment to remind yourself of who you are.

I want you to dive into the memory bank here.

What is the hardest thing that you've had to go through?

I want you to sit and think about the fact that you sitting here and breathing today means that you made it through to the other side of this event.

What's one thing that you absolutely love about yourself or a strength that you could celebrate right now?

We don't do this enough.

One of the biggest mistakes we make as humans is waiting around to be ready.

Readiness is an illusion that holds people back from doing extraordinary things.

What's one lofty goal or aspiration that may be scary but you know it's time for you to step up and conquer it?

You're ready my friend,

You just need to go for it.

I'm going to step away from that contemplation phase and we're going to close out this meditation with one deep breath together.

Let's inhale in through the nose and exhale out through the mouth.

I'm not sure if you've heard about this man but his name is Sir Roger Bannister and he's the first human to complete a four minute mile.

Up until he did it,

It was thought to be humanly impossible and he tried and he tried and he tried and eventually he did it.

The beautiful thing about that is after he did it,

Weeks and months later another person did it and another person did it and another person did it.

Because Sir Roger Bannister made what originally seemed impossible,

Possible.

Others believed that it could be done and they did it.

So as you step out into the world,

I want you to channel your inner Sir Roger Bannister in your own life.

Just step into the impossible,

Step into the unknown because we have such immense power inside of us as Ralph Waldo Emerson talked about to us earlier.

Sometimes it's just up to us to step into this greatness and just show up.

On that note,

I'm sending you so much love,

Hugs.

I want you to just go and have an amazing day.

I hope you come back and meditate with me tomorrow.

Thank you.