This is a meditation for reclaiming focus and centering energy.
When you feel scattered,
Drained,
Or ungrounded,
This meditation incorporating intentional breathing will help you reclaim your focus and stabilize your energy.
To get started,
Sit or lie down in a comfortable position.
Close your eyes and take a moment to notice how your body feels.
Taking a few deep breaths in through the nose,
Notice the belly rise.
And exhale through the mouth,
Allowing for all of the air to expel.
A few more breaths,
Starting to notice any tension.
And sending the breath to that area of the body that could use additional release.
We'll move into our breathing practice for this meditation,
Beginning with a 4-7-8 breathing exercise.
We'll inhale deeply through the nose for the count of 4,
2,
3,
4.
Hold your breath at the top for 7,
6,
5,
4,
3,
2,
1.
Exhale fully through the mouth for 8,
7,
6,
5,
4,
3,
2,
And 1.
Continuing this breath in through the nose for 4.
Holding for the count of 7.
And exhaling fully through the mouth for a count of 8.
Continue this breathing as we welcome in an image.
This image,
Tiny pieces of your energy scattered like feathers in the wind are all around you.
As you continue this breath,
You are reclaiming your energy,
Drawing these feathers back into the space right below your belly button.
Visualize a glowing center in that space right below your navel.
With each inhale,
This space grows brighter as it gathers all of your scattered energy.
Affirm to yourself,
I am whole.
I am here.
I am here.
My energy is reclaimed.
I am whole.
I am here.
My energy is reclaimed.
Feel the affirmation rooting you into the present moment.
I am whole.
I am here.
My energy is reclaimed.
As you continue breathing,
Visualize that space below the navel expanding with light,
Starting to surround your whole body.
This light starts to form like a cocoon surrounding and protecting your body,
Creating boundaries,
Holding your focus,
And protecting your energy.
Finishing your final count of that 4,
7,
8 breath,
Fueling into this energy,
This cocoon getting brighter and brighter.
Noticing that energy in your heart center space starting to expand,
Starting to feel warmth,
Starting to feel gratitude.
Beginning to take a deep breath in through the nose,
Allowing for the belly to expand fully,
And exhale,
Letting it all go.
A few more deep breaths,
Just like that,
Starting to mold this cocoon.
Energy,
Focus,
Fully with you,
Energy reclaimed and returned to the body.
Placing the hands over the heart,
Noticing how you feel,
Bringing in words like centered,
Whole,
Full,
United.
If you have any final intention you'd like to store in this space,
Knowing that your full focus is here and your energy is reclaimed,
Say this intention to yourself now.
Solidifying this practice,
Deep breath in through the nose,
Audible sigh out the mouth,
And when you're ready,
Gently blinking open your eyes.
