Namaskaram and welcome to the guided meditation for mental journaling.
This meditation encourages reflective thinking,
Helping you to tap into your thoughts and feelings with conscious awareness and openness.
Please find a comfortable position to sit and whenever you are ready,
Close your eyes gently and take few natural breaths.
Try not to control your breath,
Allow it to flow naturally and notice the pattern.
Doesn't matter if your breath is fast or slow,
Deep or shallow,
Just let it flow and notice your breath flowing naturally.
Now we'll take few conscious breaths.
Take a deep breath in through your nose,
Letting your belly expand as you inhale and then slowly exhale through your nose,
Allowing any tension to drift away.
Take another deep breath in and feel the energy filling in the body and exhale completely to release any discomfort or pain out of the body.
Continue to take few deep breaths on your own.
Once again,
Let your breath flow naturally.
Without any control,
Allow it to flow as it is,
Naturally.
Bring your attention to notice the rhythm of your breath.
There is no need to change it.
Just observe each inhalation and exhalation as it flows naturally.
Now take a moment to set an intention for this meditation.
Allow yourself to be open to whatever thoughts,
Feelings or insights come up during this practice.
You are here to connect to your inner self,
To explore with complete awareness and without any judgment.
Shift your awareness to your body.
Notice any sensations in your shoulders,
Neck and jaw,
Releasing any tension you may be holding.
Let your awareness move down to your body,
Your chest,
Your stomach,
Your hips and your legs,
Moving all the way down to your toes.
Just noticing any sensations that arise,
Feeling fully present here in this moment,
Witnessing every sensation within the body from your head to your toes.
Now let's begin our mental journaling practice.
I'll ask a few questions.
Listen to each one and allow your thoughts to respond freely,
Without forcing or judging.
Take the time to let each answer come to you naturally.
The first question,
Ask yourself,
How do I feel in this moment?
I repeat,
How do I feel in this moment?
Observe any emotions or thoughts that arise.
Let them flow without any resistance.
Be honest and acknowledge whatever response comes from within.
How do I feel in this moment?
Now ask yourself,
What is something I am grateful for today?
What is something I am grateful for today?
It could be something simple like the comfort of your surroundings or a recent experience that brought you joy.
What is something I am grateful for today?
Let's move deeper with our questions.
Ask yourself,
What is something that has been on my mind lately?
What is something that has been on my mind lately?
Without overthinking or analyzing,
Let this thought or feeling surface and observe it with compassion and acknowledgement.
What is something that has been on my mind lately?
Moving on to the next question,
Ask yourself,
Is there something I need to let go of?
It might be a worry,
A past mistake or a tension around an unresolved issue.
Simply recognize what comes up.
Is there something I need to let go of?
We are not spending too much time in each question.
When you start putting too much time on each question,
Then you start to analyze a lot.
When we don't want to analyze,
We allow the natural response to come from within.
Finally,
Reflect on,
What is something I wish to focus on or grow in my life?
What is something I wish to focus on or grow in my life?
Let your mind explore this vision or goal with openness,
Imagining the feeling of cultivating it.
What is something I wish to focus on or grow in my life?
Take a few moments now to let go of these thoughts.
Release any lingering emotions or worries,
Allowing them to fade with each exhalation.
Feel a sense of lightness and clarity.
Remind yourself that this time is here whenever you need it,
A time to pause,
To connect and to reflect.
You must resolve everything consciously within your own self.
And this practice is a great step towards resolving everything that you go through or you might be holding on into your life.
Now gently bring your awareness back to your breath.
Feel the air moving in and out naturally.
Become aware of your surroundings.
Bring your palms together.
Rub them to generate some heat.
Now place your palms on your eyes and feel the heat,
Warmth on your eyes.
Slowly open your eyes and bring your hands down.
Reflect on your surroundings and notice the sense of calmness and clarity within you and around you.
Thank you for joining this practice.
Om Shanti.
