Hello,
I'm Nathaniel Allenby and thank you for meditating with me.
Meditation is a healthy form of self-care and helps us in many ways.
Please remove or minimize any distractions.
Silence your cell phone and find a comfortable position either seated with spine straight or lying down.
Allow your hands and feet to rest.
Release any tension held in your face and allow your jaw to relax and open slightly.
Close your eyes and begin to focus on your breath.
Let us begin by taking three big deep breaths.
Inhaling completely,
Filling our lungs,
Pausing when full,
And exhaling gently without force.
Fill the bottom of our lungs first,
Extending the stomach out,
Followed by the chest,
And lastly the throat and mouth.
On our third big breath,
Make an audible exhaling sound.
Remember to give thanks for the air we breathe,
This vital life force sustaining our existence.
While we may be able to live for weeks without food,
Days without water or sleep,
It cannot exist for minutes without air.
Now imagine yourself outside on a blanket in a tranquil meadow on a beautiful and sunny spring day.
The warmth of the radiant sun is soothing and relaxing,
And there is a nice gentle breeze blowing past you.
If you find your mind caught up in thoughts,
Envision those thoughts like clouds evaporating in the sunshine.
The goal of meditation is not to be without thought,
As thoughts will naturally come,
But instead to allow them to disappear without engaging with them.
Let them float on by while you enjoy these moments,
Carefree,
Letting go of anything that comes to mind,
Allowing yourself to stay present,
Focusing on your breath.
Allow the sun to melt any stress out of your body,
Allow any worries to be taken away with the breeze.
It is important to maintain positive mental health patterns.
The more we think certain thoughts,
The easier it is for our brain to travel the same neural pathways.
Affirmations are a healthy way to elevate our mood and a quality reminder to be kind and gentle to ourselves.
Without speaking,
Mentally repeat these affirmations after me.
I love myself.
I approve of myself.
I accept myself.
It is safe to be me.
I am doing the best I can.
I express who I am.
I am strong and capable.
I deserve to be healthy.
I am always going in the best direction.
I stand in truth.
I have spiritual understanding.
I am willing to change.
I easily flow with change.
I move forward in joy.
My mind is at peace.
My life is divinely guided.
I love life.
Now take another big deep breath.
As you come back into your body and the space you are in,
Wiggle your fingers and toes,
Roll your neck,
Or give yourself a nice big hug.
Thank yourself for meditating.
Be blessed and have a wonderful day.
I encourage you to meditate as often as you feel comfortable and please return to this meditation and these affirmations anytime.
Thank you.
