Regain Certainty - You are loved

Where can you focus to climb out of worry, and back into hopeful expectation? A visualization on becoming the calm in the storms of the people around you.

Transcript

Let's begin by focusing on the breath,

Even breaths in and out,

Through the nose.

Off the bat,

Try to make them as even as possible,

Same length in and out.

The goal of each breath is to slow down a little bit more,

Take it a little bit deeper than the one before.

Use the breath to straighten out your spine,

Iron out all the creases,

Bring your shoulders up and back,

Roll them down the back.

Try to create as many straight lines as possible in your posture,

In your focus.

As many of us realize by now,

The best way to get our own attention is to focus on the breath,

Remember the breath.

Measure the breath,

Let it remind us that we are human,

That we're alive and breathing,

Take in that nourishment.

As your eyes close,

Start to visualize in all directions,

The surface of water.

As if you're looking down on a vast,

Endless lake.

It's okay if there's plenty of motion and waves in it at first.

We're going to use the breath to still the water.

Each breath making it a little bit more still than it was before.

Notice there's no reflection in the water while it's choppy.

As we start out in meditation,

Often our thoughts are choppy,

Our breath is choppy,

Focus is spotty.

Our ultimate goal is to still our own minds.

So without any judgment for what we might be thinking,

What might be drawing our attention,

Bring all of that thought and that focus to the breath with the goal of stilling this vast sea of our awareness.

Notice how it's moving in slow motion now,

Slowing down with each breath,

Becoming still.

It becomes our work to still the water,

Still our attention and our focus in any circumstances,

And especially in uncertain circumstances.

We want to remember that we can take back a little bit of control when we might be feeling out of control.

On the count of three to one,

We're going to let this water,

This reflection go perfectly still,

So it becomes a mirror.

Three,

Big breath in and out.

Two,

One.

We can see ourselves perfectly clearly reflected back in this still water.

Give yourself a smile,

Thank yourself for showing up today,

Making the effort to show up as much as possible.

And as we have our own attention,

Let's remind ourselves some important truths.

I am certain of my breath.

I am certain of my breath.

I am certain I am loved.

I am certain I am loved.

I am certain of my value.

I am certain of my value.

We only get to choose what we hold on to.

We only get to choose what we hold on to.

Keep this water still.

Focus your reflection,

And as it begins to waver from any passing thoughts or concerns,

Bring the focus back to the breath.

Even deeper breaths in and out.

Expand your awareness out now to include your family and friends crowded around you,

Reflected back in this still water.

See all their faces.

Make the vision more clear,

More high definition with each breath.

Tie it to the stillness that you're creating through your breath.

And tell them what you already know.

I am certain of my breath.

Smile at all of them.

I am certain I am loved.

I am certain of my value.

Tell them the truth that will set them free.

We only get to choose what we hold on to.

Hold this vision,

Yourself at the center,

The point of this wedge shaped growing crowd that includes your family and friends,

But now includes everyone you work with.

Pulling up the rear,

All your clients,

Your coworkers,

Your teammates,

Your work family,

Joining your family of origin.

Help them become still by saying,

I am certain of my breath.

I am certain I am loved.

Say to them,

I am certain of my value.

See the calm in their storms.

We only get to choose what we hold on to.

Expand your focus out to include the communities you grew up in,

That you live in now.

All the neighbors,

All the city folk,

Country folk you run into around town.

Beyond and behind the people you work with and serve.

Who are behind your family and friends.

Who are all behind you,

Here to follow your example.

Tell them,

I am certain of my breath.

I am certain I am loved.

I am certain of my own and all of your value.

Whatever uncertainty may come for you,

We only get to choose what we hold on to.

Expand your focus out in every direction to include all global communities from all the cities you have ever visited.

A vast crowd,

Infinitely wide at the back,

But at the point is you.

At the back,

Feel your global brothers and sisters putting their hands on the shoulders of those in front of them who do the same,

Who do the same.

Up into the communities you grew up in and live in.

Hands on the shoulders of the people you work with and your clients,

Customers,

Into your family and friends who all place their hands behind you on your two shoulders.

The one responsible for this stillness.

All connected and that they all face uncertain times in the days and weeks ahead.

Yet they all have the potential for navigating it with grace,

With ease.

Hear them all whisper as tens of thousands of voices strong.

We are certain of our breath.

We are certain we are loved.

We become more aware and certain every day of our value.

We have only ever been able to choose what we hold on to.

Pan the camera angle out behind you to see the size of this crowd.

Bring the camera up above.

Pan out.

As you head into your day,

Your evening,

Your weeks ahead,

Remind yourself what you know for certain,

That when facing uncertainty,

You can tune into and become certain of your breath.

Certain that you are loved.

Certain of your value.

Reviews

Lovely ✨

Great meditation! Thank you. I prefer no bells at the end though. Namaste 🙏

Wow. Thank you very much for this. You are quickly becoming one of my very favorites on Insight Timer. I find myself returning to your words again and again. 🙏📿♥️

What a great meditation to remind us of our potential to positively impact others. Thank you!

I live with chronic pain. I struggle with worry and finding calm in uncertainty. This meditation is the most helpful way I’ve found to calm my fear and remind me that I’m loved, have value, help others and have the power to let go of what I can’t control. The only stumbling block was dealing with the section regarding work, since I’m no longer able to work because of the pain. I thought of my support community instead, but would rather not have had to do that. 🙏🏼

Very strong and clear Meditation. Thank you very much.

Thank you, much gratitude for this visual.

Thank you - I needed to KNOW that. I walk in certainty now, even in the midst of uncertainty.

Exactly what I needed. This is beautiful. ❤️

I love, love, love this meditation. It provides great imagery and personal mantras to navigate daily life. Thank you.

KC, this is my favorite meditation practice yet! I feel renewed. I am certain of my breath. I am certain I am loved. I am certain of my value. I am certain my only choice is to decide what I hold onto. Namaste. Love, Cate

Wonderful thank you

Grounding, centering and peaceful. Beautifully produced blend of background ambience and a clear strong but gentle voice. Thank you✨

Most effective I have ever heard...

Thank you. Niggly negativity this morning and this helped me massively.

Your meditations can bring me so deeply relaxed yet so aware. You have such a unique style with an element of suprise. Thank you.
Cheryl
🧘‍♀️

this meditation has the power to transform the world. we need to play this. we need to share this. we need to live this. This guru is an empath connected to the divine source of us all.

Lovely meditation.

Definitely a meditation worth repeating!!