Hello,
My name is Debra Wilder,
And let's go on a journey together.
Say to yourself,
It's time to meditate.
Deepening your breath,
Come to present moment by noticing your breath.
Deepening your breath,
Take three long breaths through your nose or mouth as you wish.
Notice your body,
Feel where you are seated or lying,
Your skin touching,
Grounded.
Sink in deeper,
A little deeper.
Relaxing your eyebrows and your face.
Relaxing your jaw and your face.
Relaxing your shoulders.
Relaxing your ribs,
Diaphragm.
Relaxing your hips.
With a sigh,
Relaxing your whole entire body.
Still present with your breathing.
Notice how you're already feeling a little calmer.
Letting go of thinking about your breath and allowing it to flow.
Meditating,
Keeping your attention on the present moment.
Fully embracing the here and now.
Any thoughts,
Emotions,
Or physical distractions floating by.
Acknowledge anything that pops into your mind without judgment,
Without attachment,
Letting it float by.
Your mind can always go back to your breathing.
On this journey,
We are moving towards calmness and peace.
I have some affirmations for you.
You may just listen to them or repeat each one in your mind after I say them.
I am grounded and centered in the present moment.
And centered in the present moment.
With that,
Feel your body being grounded to the cushion or bed and grounded connecting to mother earth.
Centered,
Connected to your core,
Your body's physical center.
I am grounded and centered in the present moment.
I am in control of my mind and I choose peace over worry.
I choose peace over worry.
Feeling your mind relax.
Relax.
Letting go of anxious tension anywhere in your body.
Perhaps taking breaths from that part of your body,
Releasing the tension.
I am in control of my mind and I choose peace over worry.
I choose peace over worry.
I trust my ability to handle any challenges that may arise.
Feel that trust.
I am free and in charge of my life.
I am free and in charge of my life.
Now allow the peaceful energy to envelope you,
Spreading throughout your body and mind and energy field.
Feel a sense of lightness and tranquility washing over you.
Take a few more moments to simply be present,
Observing the gentle rhythm of your breath and the new stillness within you.
Remember you can always return to your breath,
Taking a few deep breaths to center within yourself during your day,
Calming the mind,
Calming the emotions,
Being thankful for the lessons that all emotions teach you and guide you with.
When you're ready,
Slowly open your eyes and carry this new knowledge with you.
Thank you.
