Hello,
It's Melissa here from the Center for Healing.
I'm going to take you through this gentle guided meditation shortly.
This is a guided meditation which has been designed to help you deeply believe in yourself.
Firstly,
Make sure that you are somewhere quiet,
Not driving,
Just some space and time to yourself for the next little while.
Get comfortable either laying down or sitting somewhere comfortably.
Take your time and make sure that you feel comfortable and safe for the next little while.
And as you get comfortable,
I want you to take a few deep breaths,
Deep slow long breaths into your belly,
Breathing right into the bottom of your lungs.
So with each breath you take in,
Your belly pushes up a little bit more.
Good.
Now as you exhale slowly,
In through your nose and out through your mouth,
Notice the air going into your nose as you inhale.
And as you take a deep breath in,
Then hold,
Then exhale with a sigh.
Again,
Inhale through your nose and exhale gently through your mouth,
Sinking deeper and deeper,
Feeling more and more relaxed every time you breathe down into your belly.
If during this meditation,
Any thoughts or images arise,
That's okay.
Just let them go by and then come back to my voice and back to your breath.
Now I want you to start travelling inwards.
Place your consciousness on your heart area in the middle of your chest.
You don't need to do anything else at this moment.
Just simply placing your awareness there.
You may notice a sensation of warmth or tingling.
Relax and know that this is completely normal.
As you place your awareness,
Your conscious awareness in this area,
I would like you to now go one layer deeper down into your chest.
That's right.
Just breathing gently and placing your own awareness down one layer deeper into that area.
Good.
Now again,
Sink your awareness a little deeper now.
Breathing naturally.
Now again,
Going down another layer within your heart,
Breathing into it.
Going down another layer even deeper now.
You're totally safe.
Just staying in this space for a little while.
Noticing any sensations,
If it feels comfortable or not.
Notice what kind of temperature you are feeling.
Feeling safety and gentleness within this area.
Going deeper now,
As deep as you can.
Asking yourself to get into a space where you can remember who you really are,
The core of your being.
Deep breath and a layer deeper now.
Feeling totally safe and held.
Deep breath,
Relaxing even more into this space.
Now,
Say it with me in your mind while in this safe space.
I believe in myself.
Again,
Breathing gently deep down into this space.
I believe in myself.
Again,
Take another deep breath,
Letting yourself relax into the core of who you really are.
I believe in myself.
I believe in myself.
I fully believe in myself.
Good.
Now sitting with that for a little while,
Noticing that anything which is not believing in yourself arise.
But allow it to arise so it can start to fall away.
It is totally safe to see or feel anything which is not fully believing in yourself.
I will give you a few moments to feel into this statement and let anything fall away which is not aligned with you fully believing in yourself.
As you start to recognize and believe in yourself again,
Breathing gently,
Safely.
We are going to start coming out of this space gently,
One layer at a time.
Coming up out of this heart space,
Breathing gently as you come up one layer.
Now another,
Now another.
And again,
Deep slow breaths.
Noticing your consciousness to come back up towards your skin.
Good.
Coming back up another layer and another.
Good.
Gentle,
Gently and more gentle.
Bringing your consciousness back into the center of your mind.
Gently coming back into the room,
Noticing your body again.
Noticing your breath against your mouth and your nose.
Noticing the way your body is laying or sitting.
Noticing which room or space you are in.
Good.
Breathing normally and when you awaken,
You will feel peaceful,
Grounded,
Centered,
Present and back in the moment.
Now slowly open your eyes and come back into the room.
Good.
