Thank you for joining me for this meditation for teens.
This is a meditation for those of you who are between the ages of 13 and 19.
And this session will guide you to relax and fully believe in yourself.
I know sometimes it's hard to believe that you are special and unique and to be confident in that.
But you are.
Have a seat if you will on the ground with your legs crossed and your back straight.
Or if you're more comfortable in a chair you can choose to do that as well.
Just make sure to keep your back straight and your chest uplifted and open during this session.
Let's start out by thinking about how important it is to breathe and how important your life is and oxygen.
Breathing is the most important thing that we can do and we can't go any longer than two minutes or so without breath.
Yet most of us don't even pay attention that we do it every single day.
So let's honor our breath right now and take five deep full breaths together.
In a moment just letting each breath fill you with energy.
And each time you exhale allow yourself to feel more relaxed.
Take five significant and purposeful breaths with me.
One,
Fully inhale expanding your belly and chest as much as you can.
Hold it for a moment and exhale feeling a wave of relaxation sweep over you.
Second inhale filling your entire breathing system with fresh oxygen and hold it and exhale the wave of relaxation gently sweeps over you.
Third inhale so that you are brimming with air holding it soaking in oxygen and exhale your body relaxes in different areas without any effort at all.
Fourth full inhale feeling these breaths purifying your entire body and exhaling.
And just notice how you are feeling now.
And five a big beautiful breath coming in hold it feel it invigorating oxygen throughout your body and exhale allowing relaxation to simply take you.
Take note of how you feel right now.
You have an abundance of oxygen and this is how we are created to feel.
Breathing deeply and fully is an expression of self compassion and how we can take care of ourselves.
Now just let your breath flow naturally and notice how you feel.
Good now take your focus and place it on your spine on your back.
Is it straight?
Are you radiating confidence in yourself?
Make your posture tall and proud.
Lifting your head high opening your chest and if you haven't done so already allow yourself to close your eyes and feel a nice relaxation in your eyelids.
As you feel that relaxation in your eyelids let it take your entire body over with calmness.
Become aware of your head and just notice your eyes,
Ears,
The sounds that you hear.
Notice your nose and how you can feel air coming in gently.
And notice your mouth and chin.
Let that awareness just go down your neck and shoulders,
Down each arm and all the way to the tips of each finger.
Become aware of your lungs and how they're expanding and contracting and your heart is beating strongly.
Notice your belly,
Your hips,
All the way down each leg to every single toe.
Take another nice deep breath in and let a smile come across your face.
Bring to mind a memory when you were laughing so hard.
Now see yourself laughing.
Hear yourself laughing.
And now say that when I laugh I am calm and relaxed.
Whenever you feel stress it's helpful just to smile and remember that all that stress will pass away.
When you breathe deeply and focus on a time when you're laughing you can bring the feeling of happiness and joy back to that very moment.
Repeat these phrases with me.
I am an important addition to this world.
I accomplish things on my own time.
I am worthy and I deserve goodness.
When I relax I can focus.
I don't have to worry about what I will be because I am already awesome.
Now just picture yourself accomplishing all the things that you want to do and picture it in as much detail as you can.
The more details you add of your imagination the better it will be.
Very good.
Now whenever you're ready come back to this present moment by taking a deep breath,
Refreshing,
Feeling energized and ready to accomplish all of your goals.
Open your eyes and see the beautiful world that is yours to explore.
You got this.
