Connect To Yourself

Use this guided meditation when you're going through a difficult time, when you're feeling easily distracted, or when you find that you're making a number of simple mistakes in a short period of time. These can all be reasons for taking the time to be more present with yourself. Slowing down to tune into yourself is a daily practice and one that can help you to feel more emotionally steady whether you’re going through a difficult time or not. This meditation can be helpful in guiding you to connect more deeply to yourself. The background music is by Narek Mirzaei.

Transcript

And begin to settle into your body,

Relaxing any areas that feel constricted or tense.

And notice if there's any areas of the body that might need a little added support or adjustment.

Make yourself comfortable.

Just begin to notice the breath coming and going.

Feel yourself breathing.

Relax into the breath.

And now,

If you're not already there,

Establish your belly breath or your full deep breath,

Breathing in and out of the nose.

Every inhale is expansive.

Every exhale is complete.

Remain connected to your breath.

Feel the breath come and feel the breath go.

Remain connected to the inner stillness.

And using only the effort that's needed,

Stack your hands,

One on top of the other,

On heart center,

The center of the chest.

As you continue your belly breaths or your full deep breath,

Begin to notice your heartbeat.

Feel the heartbeat beneath the hands.

The recycle of breath,

Recycle of the heartbeat,

Connecting you more to yourself.

Continue to feel yourself breathing.

Feel the heartbeat.

Notice again if there's any areas of constriction,

Tension,

Or unnecessary gripping.

Soften those areas in the body and return your attention to your breath,

To your heartbeat.

Continue to just feel if any images or memories arise.

Try not to attach to them.

Let them float by.

Keep feeling your heartbeat,

Deeply connecting to yourself.

Anything that needs to be let go,

Processed,

Or surrendered will happen on its own time.

If there's more arising for you here,

See if you can allow the exhale to help ease whatever is arising.

Remain connected to the heartbeat,

Holding yourself gently with your hands.

Begin to deepen your breath now so that the inhale expands the belly,

Builds upwards to the heart space.

The heart gently lifts with the breath and the heart remains buoyant and light even as you let the breath go.

The inhale builds from the base upwards to the heart space.

The exhale is complete,

Releasing the breath from the top point all the way down.

Breathe upwards into the heart.

Feel the heart becoming more buoyant and bright.

Allow the edges of the body to soften.

The muscles of the face soften.

Feel the heartbeat.

A few more easeful,

Deep breaths.

With your next exhale,

Still keeping the eyes closed,

Slowly release the hands.

Continue to breathe upwards into the heart.

The exhale,

Complete.

Allow the next exhale to be a releasing breath.

Breathe in through your nose and exhale,

Sigh.

Feeling again your entire body.

Take your time,

Bringing yourself back as you feel ready.