You are listening to a meditation from Sound Science Soul.
This meditation is best used in the morning upon waking before you do anything else.
It is meant to put you into a peaceful state that you can carry with you throughout the day.
If you struggle with anxiety or panic attacks or during times of high stress or grief you may experience waking up during the night or in the morning already in an anxious state.
The breathing technique we will start with calms your nervous system by engaging your vagus nerve and your parasympathetic nervous system.
It first starts with placing one hand on your heart and one hand on your abdomen.
This way in part you can feel the breath filling your abdomen but also touch releases oxytocin and gives your body a sense of security soothing difficult emotions and even has health benefits such as calming the cardiovascular system.
It also tells your body I'm here you are safe.
As babies need touch to survive so do you still as an adult.
With your hands in this position you breathe in through the nose as deep as you like.
Hold the breath as long as you like.
But the real magic here is breathing out steadily and slowly for much longer than the inhale or the hold.
This is what activates the parasympathetic nervous system to put your body into a state of calm.
Let's begin.
Sit with your spine erect or lie down comfortably.
We'll start with the three breaths as explained.
Breathing through the nose.
Hold for a bit.
And exhale slowly steadily fully emptying your lungs completely.
Feeling your body relax.
Continue breathing out as long as you need.
And follow your body's cues.
Again breathe in through the nose.
And hold.
And exhale slowly steadily fully.
Imagine the breath moving throughout your body.
And if there are still areas of tension pain or even stuck emotions breathe into them and see if you can release them.
Breathe out as long as is needed to calm your body and mind.
One last time breathe in through the nose.
Hold.
Exhale slowly steadily completely.
Breathing out a consistent stream of air while your abdomen completely deflates.
Feel your body completely relax.
Continue breathing out releasing all that is needed.
All that is not needed.
Whether emotions or just stuck energy.
So you bring yourself to a state of peace.
Now say this to yourself and after me.
I'm willing to see this differently.
I'm willing to see situations in my experience differently.
I'm willing to see all situations I define as challenging differently.
Saying these words help you to change your brain to allow a difference in perspective.
Perspective defines your reality.
As you allow a difference in how you view challenges in your life you create a different reality.
As you move through your day keep these words in mind and repeat them as needed whenever difficult emotions or experiences arise.
Now also repeat after me these words.
I pray for the people in my life to feel loved.
Seen.
Whole.
Peaceful.
Free.
Cared for.
And joyful.
Say out loud the names of the people in your life.
Even those you have challenging relationships with or those who have caused you pain.
Wish them healing if they've caused pain.
When one suffers we all suffer.
We'll take a moment of silence so you can say their names.
I pray for the people in my life to feel loved.
I pray for the people in my life to feel loved.
Our life begins to change when we act out of love instead of fear or anger or pain.
Choose love every day and every moment.
Love for self.
Love for humanity.
Love for all living beings.
Love for nature.
Love for our world.
Now repeat these words after me as a request to the universe for your higher power to guide you through this day.
I surrender to all situations out of my control.
May all my experiences in my life be used for the greater good.
Open my heart fully to see and experience love.
I trust in the greater purpose and strive for the greater good.
Remove my fears,
Expectations,
Attachments,
And addictions.
Meet me to remove choices or thoughts based upon ego alone.
I only allow love,
Peace,
And harmony as the core of my being.
Lastly,
Set your ideal for the day.
See each day as an important piece in creation as though it is the last and its importance is vital.
What do you want to create today?
Who do you want to be?
As you set your ideal,
Define its purpose.
What will your ideal accomplish?
Who will it serve?
Use the universe or higher power to help you in accomplishing this ideal.
Sit quietly in peace as you contemplate welcoming more joy,
Love,
Peace,
Healing,
Harmony,
And fulfillment into your life.
You are loved,
Worthy,
And whole just as you are.
You are loved,
Worthy,
And whole just as you are.
You are loved,
Worthy,
And whole just as you are.
