Hello,
My name is Tammy Hildebrand and I am a Holistic Clinical Therapist.
I've been in practice for about 24 years and I'm also a Phoenix Rising Yoga Therapist and Phoenix Rising Yoga Teacher.
And today I am going to walk you through a 15-minute guided meditation intended to help you focus on you and help you set an intention for your day today.
So let's get started.
Find a comfortable position.
It could be seated,
It could be laying down,
Anything that supports rest,
Anything that supports relaxation.
So find that space now.
As you feel more relaxed and in a restful position,
Find a soft gaze or gently close your eyes and breathe.
Notice your breath.
Notice your regular breath.
The breath in,
The breath out.
Notice the rhythm.
Notice the pace of your breath.
And just breathe.
Start to increase the length of the inhale.
Notice the pause at the top of the inhale and increase the length of the exhale and notice the pause at the bottom of the exhale.
And be here now.
Breathe in,
Breathe out.
Breathe in and breathe out.
As you start to exhale,
Make them bigger.
Make them,
Let it out.
Let out the morning.
Let out everything that happened before this moment.
Just make the exhale bigger.
Breathe in and exhale out.
Let it all go.
Nowhere to be,
Nowhere to go.
Just here now.
And as you breathe,
Bring your awareness to your head.
What's happening here now?
Notice sensation.
Notice thought.
The mind will do what the mind does.
It makes up stories.
It judges,
Puts things into categories.
Let it go.
Notice and let it go.
Bring your breath down to your neck.
Notice what is here.
If any place in your body you feel anything interesting,
Any tension,
Anything that's tight,
Bring your breath to that area and let it go.
Bring your breath down to your shoulders.
Notice your shoulders.
What's here now?
Breathe in and let it go.
Bring your breath down to your arms.
Notice sensation in your arms right now.
Notice and let it go.
Breathe in,
Breathe out.
Be here now.
Bring the breath to the hands and the fingers.
What's happening here now?
Notice and let it go.
Bring your breath to your chest and your heart space.
Notice what's happening here.
Notice sensation.
Notice feeling.
Bring the breath to what is here.
Exhale and let it go.
Bring the breath to the stomach,
To the belly.
Notice sensation here.
Breathe in and breathe out.
Notice,
Exhale and let it go.
Bring the breath to the hips.
Breathe in.
What's here now?
Breathe out and let it go.
Bring the breath to the legs and the knees.
Breathe in,
Breathe out.
What is here now?
Exhale and let it go.
Bring your breath to your feet and your toes.
Notice what is here.
Let it go.
Breathe in,
Breathe out.
Notice your body.
Notice your breath.
Breathe in into all the spaces of your body.
Imagine bringing the breath to every cell,
Of your body.
And tap into that part of you that knows that it knows that it knows.
That higher self.
That wisdom part of you.
What does it need from today?
Listen.
Listen to that higher part of you.
What do you need?
How can you give to yourself today?
Breathe and listen.
Breathe in,
Breathe out.
As you gather your sense of what you need today,
Set an intention to give yourself that.
Listen to that higher part of yourself,
That wisdom part of you.
How do you give yourself what you need?
Maybe there's an action to take.
Maybe there's a plan.
Maybe it's doing less or doing nothing at all.
Find what that is for you and breathe.
Breathe.
Bring a hand to your heart space.
Bring your breath and fill your heart space.
Feel the inhale.
Feel the exhale.
Allow your breath to fill all of you.
And allow your hand to feel into that part of you that is love.
That part of you that will love yourself.
That part of you that will provide acts of self-love throughout the day.
Breathe in and breathe out.
Take a moment to feel into your intention you set for the day.
What is the first step in moving towards that intention?
Breathe in and breathe out.
Bring your awareness back to the hand on your heart space and thank yourself for taking some time to connect with you.
To connect to that part of you that is wise,
That is love.
Take a deep breath in.
Take a deep breath out.
One more.
Take a deep breath in and take a deep breath out.
Slowly open your eyes and notice what is around you.
Remember your intention for the day.
And go do that.
Go be that.
Thank you for your time.
Thank you for your intention.
Have a beautiful day.
You
